Roasted capsicum, pumpkin and tomato soup

Serves: 6

Time to make: 1 hr 30 mins

Ingredients

More weights & measures

6 ripe tomatoes

¼ large pumpkin

½ large butternut squash

2 large red capsicums

2 onions, peeled and chopped

1 ½ cups water

2 teaspoons paprika

400g can tomatoes, crushed

1 tablespoon tomato paste

salt and pepper to taste

4 tablespoons light sour cream, to serve

Instructions

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1 Roast all of the veges apart from the onions, with their skins on. Take out of the oven and let cool. Skin all the veges and dice roughly.

2 In a large saucepan, cook the onions until they begin caramelising. Add 1 cup of water and the paprika and once simmering, add the roasted veges (keep on all the charcoal coloured bits for a great flavour).

3 Stir in the crushed tomatoes, tomato paste and add another 1/2 cup water. Heat through and allow to simmer for 1 hour until it turns a deep golden red. Add salt and pepper to taste and serve, or purée for a smoother texture. Add a dollop of light sour cream.

Hannah Stone, Rotorua

Variations

Add 1 tablespoon of peanut butter when simmering to add a nutty taste.
Or use 1/2 can of light coconut milk and a little chilli to create a Thai soup.

HFG tip

Hannah says: "This soup can either be made as a thick soup or a tagine, depending on whether it is blended and how much water is added. A stick blender will come in handy with this recipe for a smooth soup."

Nutrition Info (per serve)

Calories 120 cal

Kilojoules 500 kJ

Protein 4.6 g

Total fat 1.9 g

Saturated fat 0.9 g

Carbohydrates 21.4 g

Sugar 16 g

Dietary fibre 6.2 g

Sodium 270 mg

Calcium 75 mg

Iron 1.3 mg

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.