A rustic, warming and satisfying soup. Courgettes, peppers and tomatoes are gently simmered with Mediterranean herbs and smoked paprika to create a colourful soup. It's ideal for lunch or a lighter supper and great served with crusty wholegrain bread.
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Heat the oil in a pan over a medium heat and gently cook the onion for 5 minutes until softened but not coloured. Add the garlic and cook for a further 30 seconds, stirring continuously.
Set aside 1 tablespoon of the diced peppers. Add the remaining peppers to the pan along with the courgettes, paprika, rosemary and tomato purée. Cook for 3 minutes, stirring occasionally, until fragrant.
Pour in the balsamic vinegar and cook for 1 minute, stirring well.Add the chopped tomatoes and dissolved stock cubes, then bring to the boil over a high heat. Reduce the heat and simmer gently for 15 minutes, or until the vegetables are tender and the soup has thickened slightly.
Remove from the heat and season with freshly ground black pepper to taste. Leave to cool for a couple of minutes, then ladle around two-thirds of the soup into a blender or food processor, or use a handheld blender directly in a bowl, and blend until smooth. Return the blended soup to the pan with the remaining chunky soup, stir in the parsley and heat through gently.
Serve topped with the reserved diced peppers.
SMART notes & tips
Got some extra vegetables to use up? Aubergine, spinach or mushrooms work well here.
This is a great recipe to batch cook and freeze in portions.
Nutrition per serving
Nutrient
Amount
% RI
Energy
596 kJ / 142 kcal
7%
Total Fat
4.0 g
6%
Saturated Fat
0.4 g
2%
Sugars
15.0 g
17%
Fibre
5.2 g
17%
Protein
5.3 g
11%
Salt
0.6 g
9%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
Heat the oil in a pan over a medium heat and gently cook the onion for 5 minutes until softened but not coloured. Add the garlic and cook for a further 30 seconds, stirring continuously.
6/7mediumred pepper, deseeded and diced
6/7mediumyellow pepper, deseeded and diced
2courgettes, diced
1tsppaprika
1tspfresh rosemary, finely chopped
2tbsptomato purée
2
Set aside 1 tablespoon of the diced peppers. Add the remaining peppers to the pan along with the courgettes, paprika, rosemary and tomato purée. Cook for 3 minutes, stirring occasionally, until fragrant.
1tspBalsamic vinegar
1x 400 g canchopped tomatoes
2reduced-salt vegetable stock cubes, dissolved in 1 L of freshly boiled water
3
Pour in the balsamic vinegar and cook for 1 minute, stirring well.Add the chopped tomatoes and dissolved stock cubes, then bring to the boil over a high heat. Reduce the heat and simmer gently for 15 minutes, or until the vegetables are tender and the soup has thickened slightly.
Remove from the heat and season with freshly ground black pepper to taste. Leave to cool for a couple of minutes, then ladle around two-thirds of the soup into a blender or food processor, or use a handheld blender directly in a bowl, and blend until smooth. Return the blended soup to the pan with the remaining chunky soup, stir in the parsley and heat through gently.
