Mediterranean Soup

Ingredients

  • 1 onion, finely chopped 
  • 1 clove garlic, crushed   
  • 1 tbsp olive oil 
  • 1 bell pepper (red or yellow), diced 
  • 2 courgettes, diced  
  • 1 tsp paprika 
  • 1 tsp fresh rosemary, chopped 
  • 1 tsp Balsamic vinegar 
  • 400g can chopped or pureed tomatoes 
  • 1-litre vegetable stock made from 2 low salt stock cubes 
  • 1 tbsp Tomato puree
  • 1 sprig fresh flat-leaf parsley (optional) 
  • Freshly ground pepper
 

Preparation time: 10 minutes
Cooking time: 25 minutes

Serves: 4

Nutrition: Per serving
Energy
122 Kcal
Fat
4.1g
Saturates
0.6g
Sugars
11g
Salt
0.21g

We can’t get enough of this recipe.   It is especially great for using up leftover courgettes and peppers.  Enjoy!  Each portion provided at least 2 of your 5-a-day.

Ingredients

  • 1 onion, finely chopped 
  • 1 clove garlic, crushed   
  • 1 tbsp olive oil 
  • 1 bell pepper (red or yellow), diced 
  • 2 courgettes, diced  
  • 1 tsp paprika 
  • 1 tsp fresh rosemary, chopped 
  • 1 tsp Balsamic vinegar 
  • 400g can chopped or pureed tomatoes 
  • 1-litre vegetable stock made from 2 low salt stock cubes 
  • 1 tbsp Tomato puree
  • 1 sprig fresh flat-leaf parsley (optional) 
  • Freshly ground pepper

Method

  1. Heat the oil in a pan and gently cook the onion and garlic for 5 minutes without colouring.   
  2. Set aside 1 tbsp of diced pepper then add the remainder of the pepper along with the courgettes, paprika, rosemary to the pan and cook for a few minutes.   
  3. Add the balsamic vinegar, after 2 minutes add the tomatoes and stock and bring to the boil. 
  4. Gently simmer until the vegetables are cooked through and tender, about 10 minutes.
  5. Finally, stir in the tomato paste. Either leave the soup as a rustic, chunky vegetable broth or use a handheld blender to blend until smooth.
  6. Season with fresh ground pepper and serve topped with the reserved diced pepper and a sprig of parsley.

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