Roasted Tomato Soup

By Rhodene Oberholzer

Serves 4

Ingredients:

  • 6 Medium Tomatoes
  • 2 Small onions
  • 1 Green pepper
  • 2 Garlic cloves
  • 1 Cup cooked split red lentils
  • 500 ml Boiled water
  • 1 Tomato and onion stock cube
  • 1 Cup plain low-fat yoghurt
  • 1 Tablespoon tomato paste
  • 1 Teaspoon ground Cumin
  • 1 Teaspoon Turmeric
  • ½ Teaspoon Cayenne pepper
  • 1 Tablespoon Olive oil / Canola oil

Method:

  1. Pre-heat the oven to 180 °C.
  2. Chop the tomatoes, onions and green peppers into chunks and place, along with the garlic cloves, in an ovenproof dish. Drizzle with olive oil and place in the oven to roast for about 30 minutes until cooked.
  3. Place the tomatoes, peppers and onions in a pot and add the stock, tomato paste, cooked lentils, and spices. Heat the mixture and allow to simmer for about 10 minutes. Remove from heat.
  4. Blend with a hand blender until smooth.
  5. Add a small amount of the soup in a separate bowl and mix with yoghurt. Add the mixture to the rest of the soup and mix well. Allow to simmer for another 10-15 minutes.
  6. Serve with some black pepper, chilli flakes and fresh basil leaves.
  7. Enjoy!

Top tip:

Serve with a slice of 100% rye or seeded bread for that extra bit fibre.

We love it!

This recipe is packed with nutrients that can help to support your immune system and bursts with flavour. A perfect pick-me-up when appetite is low and you’re feeling a bit under the weather.

Dietitians say:

One serving of soup provides about 102% of the recommended intake for Vitamin C. It is also high in fibre to support gut health, as well as flavonoids that have antioxidant properties to help and protect our body against damage.

Nutrient analysis per serving

Energy: 940 kJ | CHO: 28 g (of which 18 g sugar) | Prot: 9.8 g | Fat: 4.9 g (of which 1 g sat fat) | Fibre: 7.2 g | Sodium: 480 mg

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