Roasted Tomato & Basil Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 95 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, some iron and is low in saturated fats!

Soup can be one of the easiest, cheapest and most nutritious meals to make in your kitchen! Nothing quite compares to a delicious, fresh and simple bowl of soup. This is one of the many soup recipes that I’ll be keeping to hand to help stay ‘fighting fit’ and warm this winter season! 

Ingredients:

++++++++++++++++++++++1200g   Salad tomatoes
++++++++++++++++++++++180g     Red Bell pepper
++++++++++++++++++++++120g     Red onion
++++++++++++++++++++++6g          Garlic cloves
++++++++++++++++++++++1g          Dried Basil (optional)
++++++++++++++++++++++30ml     Extra-virgin olive oil
++++++++++++++++++++++40ml     Balsamic Vinegar
++++++++++++++++++++++               Ground black pepper
++++++++++++++++++++++4g          Coconut or brown sugar (optional)
++++++++++++++++++++++120g     Green lentils
++++++++++++++++++++++20g        Fresh Basil
++++++++++++++++++++++600ml   Vegetable stock (low-sodium/DF/GF)

 

Directions:

Heat the oven to 170°C/340°F. Get out a large roasting tin (line with a silicone mat if preferred).

 

Wash, remove the stems and slice the tomatoes into halves. Place into the tin cut-side up.

 

Wash, remove the stem, de-seed and chop the bell pepper into chunky strips. Peel and quarter the onion. NB: Do not peel or chop the garlic.

Place the bell pepper, onion and garlic around the tomatoes.

NB: Leaving the garlic skin intact helps prevent it from burning!

 

Sprinkle over the dried basil (if using). Drizzle over the oil and vinegar. Season it with  black pepper to taste. Sprinkle over the sugar (if using).

 

Place into the oven. Roast for 60 minutes, or until the vegetables are softened.

 

In the meantime, wash, remove any stones and cook the lentils according to the packet instructions. Drain and allow to cool.

NB: Cooked and drained lentils.

 

Meanwhile, wash and dry the basil. Prepare the stock.

 

Remove the tin. Allow the vegetables to cool slightly.

 

Peel the garlic.

 

Place the vegetables into a blender or food processor.

NB: My blender is more spacious for this.

 

Add the cooking juices (optional)…

 

….and the basil.

 

Blend until smooth.

 

Transfer the stock into a large, non-stick saucepan or resealable container.

 

Add the pureed vegetables and the lentils. Stir together.

NB: Mine went straight into this plastic tub for some lunches this week. 🙂

 

Heat the saucepan over a medium-low heat (if applicable) until warmed.

 

Serve warm. Ladle into a small soup bowl. Garnish with some basil leaves if desired.

NB: Based on 4 servings, this bowl contains 1 serving .

 

Enjoy!

 

Refrigerate in a resealable container and consume within 3-5 days.

 

If preferred…

  • Serve with some warmed wholemeal or multi-grain pitta bread.
  • For added calcium, swap some of the stock for some unsweetened/fortified soya or almond milk!
  • For a ‘chunkier’ version’, add half of the roasted vegetables to the blender, pulse slightly and then remove; add this mixture to the soup.
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4 thoughts on “Roasted Tomato & Basil Soup

    1. Hi Lety! Thanks for the comment and stopping by my blog too. If you try it let me know. 🙂 Your easy little sweets look delicious and just was I was looking for; I want a vegan dessert that doesn’t contain a lot of added sugar and coconut oil!

      Like

    1. Thanks for the comment Janelle. It was and I thoroughly recommend it 🙂 For me, I prefer the texture of the green lentils throughout the soup. I think if you use red lentils, make sure to use the ‘whole variety’ and not ‘spilt red lentils’. I’m not a chef, but I find red lentils tend to disintegrate a bit faster than the green and brown varieties whilst cooking, which is necessarily a bad thing… but this soup is pretty ‘thick and creamy’ as it is- but you could just thin it out with water/stock. Its all personal preference though and you can’t really go wrong with soup. I hope you enjoy it if you do decide to make it 🙂

      Like

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