This healthy roasted capsicum and tomato soup makes a warming snack or starter before a main meal and won’t add extra kilos!


Serves 4

  • 1 tblspn olive oil
  • 400g red capsicum, chopped
  • 1 medium brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 800g tin diced tomato
  • 300ml salt-reduced vegetable stock
  • 80g low fat feta cheese, crumbled
  • 1 cup Italian parsley, finely chopped
  • 2 bay leaves
  • Pepper


Preheat oven to 220°C. Slice capsicum into large strips. Place on a roasting tray, drizzle with half the olive oil and toss to coat. Roast in the oven for approximately 25 minutes.

Heat the remaining olive oil in a frypan over medium heat and sauté onion until soft. Add tomatoes, stock, capsicum and garlic to pan. Season with pepper. Bring to the boil then reduce heat to simmer and cook for 5 minutes.

Remove mixture from stove and leave to cool slightly before blending in the food processor until smooth. Divide amongst serving bowls and garnish with feta and parsley.

Chef’s tip: You can substitute the roasted capsicum for 400g jar chargrilled capsicum! This soup also reheats well for lunch the next day. According to Wesley Lifeshape Clinic dietitian Nicola Moore, you can eat warming comfort foods without adding kilos during winter.

For example, research indicates that a healthy low-energy soup can reduce the energy you consume at your main meal – and it counts towards your daily veggie intake.

Recipe supplied by Wesley Lifeshape Clinic.

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