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Roasted red pepper and tomato soup

Tomato soup 12


Do you have a favourite soup that evokes memories of childhood? One of mine is tomato soup. I remember my mum offering me bowls of piping hot tomato soup after cold days out, when your fingers felt frosty numb and nose and cheeks pink from the wind. I loved its luscious vibrant orange red colour, the silky texture and tangy sweetness. My mum made most meals from scratch, but tomato soup was one thing she bought in a can as a store cupboard basic (along with spaghetti letters in tomato sauce!)


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Now as a grown-up, I love to make my own, which, I think, tastes much better! I have combined tomatoes with roasted red pepper, which adds a smoky depth of flavour to this soup to complement the sweet tanginess of the tomatoes. If you haven’t tried this yet, please do; it elevates the soup to a different level.


Tomato pepper soup 1


To bump up the nutritional content and make the soup a little thicker, I have added some chia seeds too…get your omega-3s, protein and fibre!


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This soup freezes well, making it ideal for meal prep. If preferred, instead of chia seeds, you can add protein powder. To add a touch of heat, I love to add some chilli flakes, but this is optional.


Tomato soup 1


Serves: 2 as a main meal, 4 a starter

Preparation time: 10 mins. Roasting time: 10-15 mins

Cooking time: 30 mins


  • Spray of rapeseed or coconut oil
  • 1/2 tbsp. coconut oil or rapeseed oil unless dry frying
  • 3 plump garlic cloves, minced
  • 1 large red onion, finely diced
  • 3 medium carrots, peeled & finely diced
  • 4 red peppers; chopped into chunks
  • 400g tin of canned tomatoes or 400g freshly chopped tomatoes
  • 1/2 tsp. dried chilli flakes (optional; omit if you do not like it spicy)
  • 500ml stock (I use vegetable bouillon)
  • 1 tsp. tamari or soy sauce
  • 1.5 tbsp. chia seeds. Alternatively, protein powder can be used (pea & soya bean)

To serve: a swirl of coconut milk, cashew cream or yoghurt and a sprig of basil


  1. Place the red pepper chunks in a roasting tray lined with greaseproof paper. Toss the chunks in a little spray oil (coconut or rapeseed) and roast in an oven at 230°C for 10-15 mins. Alternatively, if you have an air-fryer, you can roast the pepper chunks, with or without oil in 10 mins set at 230°C.
  2. Melt coconut oil in a large non-stick pot. Add minced garlic & chopped red onion & brown for about 8 mins.
  3. Then add the diced carrot and roasted red pepper and sauté for a further 8 mins.
  4. Add the tomatoes (canned or fresh), dried chillies, stock and tamari / soya sauce and bring to a simmer for 10-12 mins.
  5. Add the protein powder if using. Mix well. Season with salt & pepper to taste.
  6. I like to blend the soup into a creamy consistency, but you can have this soup chunky if you prefer. This soup also makes a great pasta sauce; just use 100ml less stock for a creamier consistency.
  7. Ladle into bowls and serve with a swirl of coconut milk, cashew cream or yoghurt and a sprig of basil. I love to accompany my soup with toasted seeded rye bread topped with mashed avocado and crunchy roasted chick peas!


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

Tomato soup 10

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