Here is a corker of a soup; delicious, healthy, low carb, low cal, vegan, gluten-free, cheap to make & it freezes well. This red pepper, goji & tomato soup is packed with vitamins (C, A, K, E..ooh that spells cake!), anti-oxidants & lycopene, the red-orange pigment which may help protect against certain cancers.
To make this soup even more nutrient dense, I have added some goji berries & protein powder (pea & soya bean varieties work well). Please note, the protein powder helps makes this soup a little creamier in consistency & more satisfying, but can be left out if you prefer.
This soup is terrific as a main meal or as a starter & actually can be eaten hot or cold as a gazpacho-style soup. It encapsulates the flavours of summer to me. You can use fresh tomatoes (especially when you have a glut of them in the summer!) or canned tomatoes. Also, you can use fresh peppers or roasted peppers for slightly smokier, sweeter flavour.
Serves: 2 as a main meal, 4 a starter
Preparation time: 8-10 mins
Cooking time: 24-26 mins
1 1/2 tbsp coconut oil
3 plump garlic cloves, minced
2 red onions, finely diced
2 carrots, peeled & finely diced
4 red peppers; chopped, these can be roasted beforehand for a smokier, sweeter flavour
400g tin of canned tomatoes or 400g freshly chopped tomatoes
1/2 tsp dried chilli flakes
500ml stock (I use vegetable bouillon)
2 1/2 tsbp goji berries
1 tsp tamari or soy sauce
Melt coconut oil on a big non-stick pot. Add minced garlic & chopped red onion & brown for about 7 mins.
Then add the diced carrot & red pepper (roasted or un-roasted) & fry for a further 7 mins.
Add the protein powder if using. Mix well. Season with salt & pepper to taste.
I like to blend the soup into a creamy consistency, but you can have this soup chunky if you prefer…
Garnish with ground flaxseed, fresh basil and a handful of goji berries.
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Garnish with sliced black pitted olives & a dash of olive oil
For non-vegans: other garnishes: creme fraîche/ cream, bee pollen, grated parmesan