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
Variations
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Add 1 tablespoon of peanut butter when simmering to add a nutty taste.
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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)
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Calories 120cal
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Kilojoules 500kJ
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Protein 4.6g
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Total fat 1.9g
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–Saturated fat 0.9g
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Carbohydrates 21.4g
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–Sugars 16g
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Dietary fibre 6.2g
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Sodium 270mg
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Calcium 75mg
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Iron 1.3mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
