Not Just the Humble Tomato Soup

Roasted Capsicum & Tomato Soup 2

OK, so it was Soup Monday in my house this week, but since I was working on Sunday (by the way, please remind me never to say yes to that again! I need my weekend sleep ins), I figure Monday is an acceptable day for soup making.

Especially when this soup is the result.

This one is from the June issue of Australian Good Taste Magazine and although it took me a while to get the seasoning right (its made with bottled roasted capsicums that I found over vinegary, next time I am going to make it with fresh capsicums that I will roast myself), now that I have balanced it out this soup has really grown on me. It is quite different to the regular canned tomato soup that I am used to, but very comforting nonetheless.

Not only is it comforting, but this soup is REALLY good for you. It contains around 4.3 serves of vegetables in just one serving. Plus this soup also contains lots of tomatoes and tomato paste, which are both high in Lycopene. Lycopene is an antioxidant, and not just any old antioxidant, but the most potent nutritional antioxidant that has been discovered.

Diets high in tomato intake (including canned tomatoes and tomato paste, as the heat treatment used to make these products actually makes the Lycopene more accessable to the body) have been linked to lower incidences of many types of cancer including prostate, bowel, mouth, cervical, rectal, stomach, pharynx, esophagus and colon. So get more tomatoes into your diet and you will live a healthier, longer life. This soup is a great way to start, you’ll probably want to make a large batch so you can have quick, nutritious meals waiting for you in the freezer any time you need a veggie & antioxidant boost.

As this soup is so full of vegetable goodness and contains the antioxidant Lycopene, I am sending this soup over to Cate at Sweetnicks for the ARF/5A-Day round-up for this week. Be sure to check it out for more nutritious meal ideas.

Roasted Red Capsicum & Tomato Soup (Serves 8)

Roasted Capsicum & Tomato Soup 1

Heat 2Tbsp olive oil in a large saucepan over medium heat and cook 2 large, chopped brown onions for 3 minutes or until soft. Add 4 crushed garlic cloves, 2tsp ground cumin & 1/2tsp paprika and cook, stirring, for 1 minute. Add 1kg chopped tomatoes, 1L vegetable stock, 2 x 340g bottles of roasted capsicums & 2 x 410g cans tomato puree and bring to the boil. Cook for around 8 minutes, until the tomatoes are tender.

Remove from the heat and puree with a stick blender. Season with salt and pepper and serve.

Why Should I Eat That?

Apart from its 4.3 serves of vegetables and all that cancer preventative Lycopene, this soup is also low in fat, saturated fat and kilojoules, as well as being high in fibre.

I put together the following nutritional information, using Calorie King and packet information.

Nutritional Information: (per serve)

Energy 626.3kJ, Protein 4.3g, Fat (Total) 4.9g (Saturated) 1g, Carbohydrates (Total) 23.5g (Sugars) 14.5g, Dietary Fibre 5.4g, Sodium 585.6mg. 4.3 serves of vegetables.

Printable Recipe

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