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Low-carb roasted red pepper and squash soup
This low-carb roasted red pepper and squash soup is great to cook for the week ahead.
Serves: 4
Time to make: 50 mins
Hands-on time: 10 mins
Ingredients
- 4 red or orange capsicums/ peppers, halved and deseeded
- ½ large butternut squash, peeled and diced (or 400-500g bag of ready prepared)
- 1 onion, diced
- 2 tablespoon olive oil
- 1 litre very low salt vegetable stock
- ½ teaspoon chilli flakes (or ½ red chilli, deseeded and diced)
- handful of fresh parsley or coriander, chopped
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Instructions
1 Heat the oven to 180°C/fan 160°C/gas 4. Spread the capsicums, squash and onion in a large baking tray. Sprinkle with black pepper and drizzle over 1 tablespoon of the olive oil. Bake in the oven for about 20 until the edges begin to blacken. Remove and allow to cool slightly. When cool enough to handle, remove most of the skin from the peppers and discard. Roughly chop the flesh.
2 Heat the remaining olive oil in a large saucepan and add the baked vegetables. Add the stock and chilli flakes or diced chilli and bring to the boil, then simmer for about 20 min until everything is soft. Remove the pan from the heat and blend the soup with a hand blender or food processor.
Serving suggestion
To serve, reheat until hot, then garnish with the parsley or coriander.
HFG tip
For a richer dish add a handful of fried chorizo, or trying adding 1 tablespoon each of fried diced halloumi or toasted nuts.
Nutrition Info (per serve)
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Calories 174cal
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Kilojoules 728kJ
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Protein 3.3g
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Total fat 6.7g
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–Saturated fat 1.3g
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Carbohydrates 21.7g
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–Sugars 15.5g
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Dietary fibre 4.9g
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Sodium 591mg
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Calcium 83mg
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Iron 1.7mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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2 comments on Low-carb roasted red pepper and squash soup
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A full bodied soup but I added 6 roasted tomatoes as well.
This was tastier than I hoped! I added:
– 6 cloves of garlic in the oven with skin on. Removed the skin and added it to the pot.
– half a teaspoon of smoked paprika with the veggies in the pot. I allowed it to become fragrant for a minute or so before adding the stock.