Roasted red pepper and chilli soup recipe
A 30 minute healthy mug soup recipe with sweet and spicy flavours. First, roast your veg then blend with vegetable stock until you have a vibrant, silky soup. Serve in bowls or mugs and top with a seed mix for a little extra fibre.
See method- Serves 2-4
- 5 mins to prepare and 30 mins to cook
- 260 calories / serving
- Freezable
- Vegetarian
- Healthy
Ingredients
- 6 red peppers, halved, cored and deseeded
- 2 red chillies, halved, cored and deseeded
- 1 bulb garlic, halved but not peeled
- 6 tomatoes, halved
- 1 tbsp olive oil
- 1 vegetable stock cube, made up to 450ml
- 4 tbsp savoury seed mix
- 4 tsp pesto
- a few croutons for topping (optional)
Each serving contains
- Energy
- 1090kJ 260.0kcal
- Fat
- 15g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 19g
of the Reference intake
Carbohydrate 24.8gProtein 8.8gFibre 8.6g
Method
- Preheat oven to Gas Mark 6, 200°C, fan 180°C.
- Placepeppers, chillies and garlic in a large tin and roast for 15 minutes.
- Add tomato halves and roast for a further 10-15 minutes until peppers have charred on the outside. Remove from the oven and cool until you can handle them.
- Skin peppers and place flesh in a liquidiser. Skin and deseed tomatoes. Place seeds in a sieve and collect juice. Add this to the liquidiser plus the flesh of thetomatoesand chillies.
- Squeeze the flesh out of the garlic cloves into the liquidiser with the oil and vegetable stock and liquidise until smooth.
- Reheat to serve and top with seed mix — add pesto and croutons if desired.
- See more Soup recipes
Freezing and defrosting guidelines
Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.
