Healthy Recipes: Roasted red pepper soup

Healthy Recipes: Roasted red pepper soup

Winter is undoubtedly a time for over-indulgence and gluttony! However those comfort foods don’t have to be packed full of calories or add extra inches to your waist line! This roasted red pepper soup is a perfect lunch option for those winter months; peppers are packed full of vitamin C – helping to keep those pesky winter colds at bay! Adding seeds as croutons increases the protein content, keeping you fuller for longer, preventing the need for an afternoon mince pie or quality street!

Ingredients

  • 2 x red peppers (cut into chunks)

  • 40g sundried tomatoes

  • 1 x tin of good quality chopped tomato

  • 1 x reduced salt vegetable stock cube (made up to 1 pint with boiling water)

  • 1 x red onion (cut into chunks)

  • Chilli flakes (to taste – optional)

  • Spray olive oil

  • Salt and pepper to taste

  • 20g mixed seeds (optional)

Method

  • Preheat the oven to 180 degree

  • Whilst the oven to heating to temperature; cut the peppers, sundried tomato and onions into chunks and place in an oven proof roasting tray, spray with 10 x sprays of oil, add chilli flakes, salt and pepper to taste.

  • Place in the oven and roast for approximately 30 minutes (until the vegetables are soft – not chargrilled – as this leaves a really bitter taste).

  • Once the vegetables are roasted, remove from the oven and place in a sauce pan, add a tin of chopped tomato and vegetable stock.

  • Simmer on the hob for between 20 – 30 minutes.

  • Remove from the hob and blend using either a hand held blender or food processor.

  • Serve immediately with mixed seeds sprinkled on top, or pop in the fridge and take it to work for the next couple of days.


Nutritional Info  

Serves 3

Energy: 230kcal

Total Fat: 13g

Saturated Fat: 2g

Carbohydrate: 17g

Protein: 8g


The Author

Lucy Jackman

Lucy is a registered dietitian who specialises in weight loss and weight management, the promotion of healthy eating and following a balanced, nutritious diet. Her recipes are tried and tested and provide a full nutritional breakdown to ensure you know exactly what you're putting on your plate.

Comments

Matthew C.
8 January 2015

Matthew C.

Soup is the best thing to make this time of year. My advice is to make at least double each time and freeze some.

Clare R.
8 January 2015

Clare R.

this looks good - and conveniently, guess what I have in my fridge? Peppers!

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Subscribe

Popular Posts

By continuing to use our site, you are agreeing to the use of cookies. You can change this and find out more by following this link.