Introducing Soup Sundays, a brand new feature on Cityline.ca from our very own Dr. Joey Shulman!
In the colder weather — soups and stews are one of the best ways to fill you up with high quality nutrition. So…in order to make it a little bit easier, I recommend making a batch of soup every Sunday for grab-and-go options to have during your busy week. Once a week, I will be providing our Cityline viewers with a low calorie (yet hearty!) soup or stew recipe filled with vegetables, fibre and top quality nutrients. If you happen to be following along with our Cityline Weight Loss Challenge – all of the soups posted are compliant with the program. Enjoy!
Creamy roasted red pepper and tomato soup
Ingredients:
- 4 red peppers, whole
- 3 large tomatoes, cored and cut in half
- 2 tsp extra virgin olive oil, divided
- 2 small onions, diced
- 3 garlic cloves, minced
- 1 tbsp tomato paste
- 1/2 tsp salt
- 1 tsp dried basil leaves
- 1 bay leaf
- 2 cups low sodium vegetable broth
- 2 tsp goat’s cheese, for serving
- Fresh basil, for serving
Method:
Preheat over to 400 F.
Lay the peppers and tomatoes on baking sheet and brush the tomatoes with 1 tsp of olive oil.
Roast for 45-50 minutes, turning the peppers over after 25 minutes. Remove the peppers from the oven and keep roasting the tomatoes for an additional 10 minutes. Set aside.
Once peppers have cooled, remove skin and seeds and save their juice.
In a large pot, sauté the onions in the remainder of the olive oil for 5 minutes.
Add the garlic, tomato paste, salt, dried basil and bay leaf. Stir and cook for 1 minute.
Add the roasted peppers and their juice, roasted tomatoes and vegetable broth. Roughly crush the tomatoes.
Bring to a simmer and cook for 15 minutes.
Remove bay leaf and discard. Purée the soup in a blender until smooth.
Before serving, garnish each serving with some goat’s cheese and fresh basil leaves.
Serves 4
Nutritional Analysis: 146 calories, 7g fat, 3g fiber, 8g sugar, 7g protein