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Chunky Mediterranean tomato soup

Chunky Mediterranean tomato soup

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Use roasted vegetables in this speedy, low calorie soup - we used peppers, aubergines, onions and courgettes. Serve with herby ricotta-topped rye bread

  • Freezable
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
low inkcal212
low infat7g
saturates4g
carbs24g
sugars4g
fibre6g
protein11g
salt1.5g
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Ingredients

  • 400g frozen grilled vegetable mix (peppers, aubergine, onion , courgettes)
  • 2 tbsp chopped garlic
  • handful basil leaves
  • 400g can chopped tomato
  • 1 reduced-salt vegetable stock cube
  • 50g ricotta per person, beaten with snipped chives and basil, spread on a slice of rye bread

Method

  • STEP 1

    Heat a large non-stick pan, tip in half the vegetables and the garlic, and cook, stirring, over a high heat until they start to soften – about 5 mins. Tip in the basil, tomatoes, stock cube and 2 cans of water, then blitz with a hand blender to get the mixture as smooth as you can.

  • STEP 2

    Add the remaining frozen veg, cover the pan and cook for 15-20 mins more until the veg is tender. Ladle into bowls. Serve with the herby ricotta on rye bread.

RECIPE TIPS
MAKE YOUR CHUNKY MEDITERRANEAN SOUP DIFFERENTLY

Create a speedy minestrone instead.  Follow the recipe, above, but replace the basil and tomatoes with a 500g carton passata (and 2 cartons water) and 3 tbsp pesto, and use mixed garden vegetables (carrots, peas, beans, corn) instead of the grilled ones. There is no need to pre-fry or blitz the soup, just tip everything into a pan with 50g snapped wholewheat spaghetti and boil for 12 mins. (Omit the ricotta and bread.) (Nutrition per serving: 183 kcals, protein 7g, carbs 21g, fat 6g, sat fat 1g, fibre 3g, sugar 10g, salt 1.4g).

Goes well with

Recipe from Good Food magazine, February 2014

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A star rating of 3.7 out of 5.10 ratings
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