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Red Pepper Goji Tomato Soup

Pepper 19 dec

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.

Pepper 5 dec

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.

To further boost the nutritive content, you can garnish this soup with some ground flaxseed, fresh basil & goji berries, but this soup is just as delicious without…

Pepper 3

Virtually naked soup!

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

Ingredients:

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

1 tbsp protein (pea & soya bean) powder (optional)

To garnish: fresh basil, handful  of goji berries, sprinkle of ground flaxseed 

or chia seeds.

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Method

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 tomatoes (canned or fresh), chillies, goji berries, stock & tamari / soya sauce & bring to a simmer for 10-12 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…

Pepper 9 chunky

Garnish with ground flaxseed or chia seeds, fresh basil and a handful of goji berries.

Pepper 16

Don’t forget you can find my favourite recipes in my FREE eBook here.

Pepper 4 dec

Variations:

Garnish with sliced black pitted olives & a dash of olive oil

For non-vegans: other garnishes: creme fraîche/ cream, bee pollen, grated parmesan

Pepper 7

Pepper 20

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4 replies »

  1. I’m a big lover of soups. I enjoy cooking these more than any other dish. I just made this this evening and it is superb. Definitely one of the best tasting pepper and tomato soups I have come across. I went with the roasted take on the peppers!

    Variations:

    I didn’t have any protein powder at hand to add that creaminess so I dropped in a couple of tablespoons of soya single cream just after blending the soup and stirred in. Delicious!

    No flaxseed so I also threw in some ground chai seeds instead.

    Replaced dried chilli flakes with fresh chillies as they were just hanging out on the plant in front of me 🙂

    Verdict:

    A very hearty soup as a main course, packed with flavour and certainly a recipe to keep at hand. Goji berries in a soup, inspiring! Thank you for the inspiration. Excellent stuff!

    Liked by 1 person

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