Roasted Tomato Soup with Red Bell Pepper
- Suitable for diets:
- Gluten Free
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Index Ingredients:
Tomatoes, red bell pepper, and silken tofu are low in carbohydrates and have a low glycemic index, meaning they have minimal impact on blood sugar levels.
High Fibre Content:
Tomatoes and red bell pepper are rich in dietary fiber, which can help regulate blood sugar levels and improve overall glycemic control.
Protein from Silken Tofu:
Silken tofu adds protein to the soup without adding extra carbohydrates, promoting satiety and helping to stabilize blood sugar levels.
Nutrient-Dense Ingredients:
This soup is packed with vitamins, minerals, and antioxidants from the tomatoes, red bell pepper, and other ingredients, supporting overall health and well-being.
Ingredients
- olive oil 1 tbsp
- tomato (large, quartered) 4-5
- red bell pepper (sliced) ½
- onion (medium, quartered) 1
- garlic 5 cloves
- basil (dried ) 1 tsp
- oregano (dried ) 1 tsp
- paprika ½ tsp
- red chili flakes (optional, for some heat) 1/2 tsp
- pepper 1/8 tsp
- salt 1/8 tsp
- vegetable broth (low-sodium ) 3 cups
- balsamic vinegar 1 tbsp
- tofu (soft or silken, about half of the package) 275 g
- basil 1 bunch
- Greek yogurt (optional, for garnish) 1 tbsp
Cooking Tips
Ripe Tomatoes:
Choose ripe, flavorful tomatoes for the best taste. Roma tomatoes are commonly used for roasting due to their meaty texture and rich flavor.
Silken Tofu:
Opt for soft or silken tofu for a creamy texture without the need for heavy cream or dairy.
Roasting Time:
Roast the tomatoes and bell pepper until they are tender and caramelized, which enhances their natural sweetness and depth of flavour.
Adjusting Consistency:
Add vegetable broth or water to adjust the consistency of the soup to your liking. Simmer the soup briefly after blending to allow the flavors to meld together.
Instructions
- Preheat your oven to 400°F (200°C).
- To a baking sheet add tomatoes, red bell pepper, onion, and garlic cloves. Drizzle with olive oil and season with dried basil, oregano, paprika, red pepper flakes (if using), salt and pepper. Using your hands or a spoon gently mix everything together until well combined.1 tbsp olive oil, 4-5 tomato, ½ red bell pepper, 1 onion, 5 cloves garlic, 1 tsp basil, 1 tsp oregano, ½ tsp paprika, 1/2 tsp red chili flakes
- Roast in the preheated oven for 30-35 minutes until the tomatoes are soft and slightly caramelized.
- Once roasted, carefully transfer the vegetables to a blender or food processor. Add vegetable broth, balsamic vinegar, silken tofu, and fresh basil leaves. Blend until smooth.3 cups vegetable broth, 1 tbsp balsamic vinegar, 275 g tofu, 1 bunch basil
- If you prefer to rewarm the soup you can pour the mixture into a pot and heat over medium heat, stirring occasionally. Otherwise you can pour the soup directly from the blender into serving bowls.
- Garnish each serving with a spoonful of Greek yogurt or fresh basil leaves.1 tbsp Greek yogurt
FAQ
Can I use canned tomatoes instead of fresh?
Yes, canned tomatoes can be used as a convenient alternative to fresh tomatoes, especially when fresh tomatoes are not in season.
Is this soup vegan-friendly?
Yes, this soup is vegan-friendly as it does not contain any animal products. Adding an extra dollop of Greek yogurt as a garnish is optional, so you can simply omit this step.
Can I make this soup ahead of time?
Yes, this soup can be made ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave before serving.
Can I freeze this soup?
Yes, this soup can be frozen in an airtight container for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
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