Mediterranean Soup

We can’t get enough of this recipe.   It is especially great for using up leftover courgettes and peppers.  Enjoy.  Each portion provided at least 2 of your 5-a-day
Cooks tip – puree the tinned tomatoes for a more refined soup.

Serves 4
Preparation and cooking Time – around 30 minutes

Ingredients

1     onion, finely chopped
1     clove  garlic, crushed  
1     tablespoon olive oil
1     whole pepper, (red or yellow) diced
2     courgettes, diced 
1     teaspoon paprika
1     teaspoon fresh rosemary, chopped
1     teaspoon balsamic vinegar
1     can (400g) chopped or pureed tomatoes
1     litre vegetable stock
1     tablespoon tomato paste 
1     teaspoon freshly chopped parsley (optional)
       freshly ground pepper

Method

  • Heat the oil in a pan and gently cook the onion and garlic for 5 minutes without colouring.
  • Add the peppers, courgettes, paprika, rosemary and cook for a few minutes.
  • Add the balsamic vinegar, after 2 minutes add the tomatoes and stock and bring to the boil.
  • Gently simmer until the vegetables are cooked through.
  • Stir in the tomato paste and parsley.
  • Season with fresh ground pepper and serve. 
  • Serve with chunks of whole grain bread

 

Per 100g

Low fat, low saturates, low sugar, low salt  

Per serving

Energy: 131 Kcals/550 Kjoules
Fat: 4.2g
Saturates:  0.6g
Sugars: 14.4g
Salt:  1.8g  

Download & Print Recipe Card