Roasted capsicum, pumpkin and tomato soup

Serves: 6
Time to make: 1 hr 30 mins

Total cost: $ 15.54 / $ 2.89 per serve

(at time of publication)

Ingredients

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

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

Nutrition Info (per serve)

Kilojoules 500kJ

Calories 120cal

Protein 4.6g

Total fat 1.9g

–Saturated fat 0.9g

Carbohydrates 21.4g

–Sugars 16g

Dietary fibre 6.2g

Sodium 270mg

Calcium 75mg

Iron 1.3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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."

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