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!)
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.
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!
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.
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
- 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.
- Melt coconut oil in a large non-stick pot. Add minced garlic & chopped red onion & brown for about 8 mins.
- Then add the diced carrot and roasted red pepper and sauté for a further 8 mins.
- Add the tomatoes (canned or fresh), dried chillies, stock and tamari / soya sauce and 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. This soup also makes a great pasta sauce; just use 100ml less stock for a creamier consistency.
- 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!
Don’t forget you can find my favourite recipes in my FREE eBook here.