Skip to content

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

Pepper 20

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, 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

Advertisements

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

Look what i tried today at the @bbcgoodfoodshow! @picspeanutbutter 
Creamy, nutty and no additives! Superior PB! How do you eat yours?!
#peanutbutter #workoutmotivation #food #foodiechats #foodporn #instafood #vegan #plantbased #healtheat #nomnom Homemade Christmas gift? How about these #vegan #glutenfree #sugarfree truffles with a touch of #turmeric and topped with a goji berry.
#christmas #gift #chocolate #homemade #homecook #plantbased #glutenfreefood #healthrecipeshare #healthyeat #proteinpowder #protein #superfoods #nomnom #fitnessmotivation #fitfoodie #girlwholift #eat #recipe 
@pulsinandbeond @linwoodshealthfoods @naturesheartsuperfoods @ocadouk @waitrose Ripe bananas? Make these #sugarfree banana chocolate and nut mini muffins. With #flaxseed too!
http://ow.ly/RadF30gBOG5
#foodphotography #foodlovers #govegan #plantbaseddiet #healthyanddelicious
#lovefood #foodporn #nutritiousfood #wholefood #cleaneats #cleaneating #vegetarian #macros #protein #Sugarfree #instafood #nomnom 
@pulsinandbeond @linwoodshealthfoods @hollandandbarrett @waitrose It's sprout season! How do you eat your sprouts? They are delicious roasted in this recipe! 
http://ow.ly/KrRp30gLnOJ
#healthrecipeshare #healthyfood #nutritiousfood #Lowcarb #weightloss #food #eat #foodporn #instafood #nomnom #plantbased #vegan #foodiechats #foodie #eat #vegan #glutenfreefood #glutenfree #veg #vegetarianrecipes Looking for a homemade #Christmas gift? How about #homemade hazelnut #dairyfree #vegan fudge? Just takes under 15 mins to prepare! 
http://ow.ly/rF4l30gP214 
#plantbased #foodphotography #foodlovers #govegan #plantbaseddiet #healthyanddelicious #eatplants #eatyourgreens #rawvegan #foodiechats #foodporn #gifts #homecook #healthyfoodshare #nutritiousanddelicious #nomnom #instafood #cleaneats #cleaneating #wholefood #recipe #fudge #weightloss #diet #coconutoil #cacao
@coconutmerchant @meridianfoods @naturesheartsuperfoods @pulsinandbeond @ocado @waitrose @hollandandbarrett It's like Jenga for foodies! You don't have to be a millionaire to enjoy these no refined sugar Millionaire shortbreads! 
#healthrecipeshare #nutritiousfood #nutritiousanddelicious #foodporn #instafood #nomnom #diet #cleaneats #cleaneating #cleaneatingaddict #macros #protein #plantbased #vegan #glutenfree #cake #cacao #coconutoil #cashewbutter #peanutbutter #workoutmotivation #eat #recipe #homecook 
@pulsinandbeond @naturesheartsuperfoods @waitrose  @hollandandbarrett @meridianfoods @coconutmerchant @ocadouk What's for dinner? How about #vegan blackbean koftas spiced with #turmeric , served with with with garlic coriander #lowcarb cauliflower rice and easy curry sauce? 
#healthrecipeshare #healthyeat #healthyeating #nomnom #foodiechats #foodporn #protein #eat #food #recipe #fitnessmotivation #fitchick #instafood #diet #cleaneating #cleaneats #wholefood #weightloss #weightlosstips #weightlossmotivation #plantbased #vegan #glutenfreefood #glutenfree #vegetarianrecipes #homecook #cauliflowerrice
@pulsinandbeond @ocadouk @naturesheartsuperfoods @hollandandbarrett @waitrose Eat me! Easy 6 ingredient no-bake fudge! 
http://ow.ly/JJMq30goR9k 
#plantbased #cleaneating #wholefood #vegan #glutenfreefood #fitnessmotivation #fitchick #chocolate #fudge #dairyfree #girlwholift #peanutbutter #healthrecipeshare #healthyfood #healthymom #healthy #foodiechats #foodporn #diet #cook #recipe 
@naturesheartsuperfoods @waitrose @ocado @naturya Going #sugarfree? Try these easy to make banana muesli cookies! http://ow.ly/NyNR30gw5dU 
#eatyourgreens #eattherainbow #PlantBasedDiet #glutenfree #forksoverknives #eatplants #govegan #vegan #foodporn #foodiechats #recipe #diet #healthrecipeshare #healthysnacks #healthyfood #healthy #cleaneating 
@pulsinandbeond @ocado @naturesheartsuperfoods Happy Sunday! Just experimenting in the kitchen...made this Spinach Watercress Avocado Kale soup! 
With added #protein and #chia
#plantbased #vegan #vegetarian #glutenfreefood #fitnessmotivation #fitchick #nutritiousfood #nutribullet #nutrition #nutritiousanddelicious #foodiechats #foodporn #nomnom #eat #recipe #food
@pulsinandbeond @naturesheartsuperfoods @hollandandbarrett @ocado
@coconutmerchant What to do with ripe bananas? Make them into #sugarfree cookies! Recipe coming soon @sobodyuk!
#food #cook #cleaneating #healthyeats #healthrecipeshare #healthyfood #recipe #foodiechats #foodporn #instafood #plantbased #vegan #glutenfreefood 
@pulsinandbeond @naturesheartsuperfoods @ocadouk @waitrose @hollandandbarrett @bbcgoodfood Can you ever eat too many flapjacks?! Recipe coming soon @sobodyuk
#healthrecipeshare #healthysnacks #protein #goldenberries #chiabiafam #nomnom #instafood #fitfoodie #girlwholift #macros #nutritiousfood #healthyfood #instafood #foodporn #vegan #plantbased #eat #cook #recipe
@naturesheartsuperfoods @pulsinandbeond @hollandandbarrett @ocadouk @waitrose @bbcgoodfood
%d bloggers like this: