1/3

2/3

3/3

Leave a note

By SW Sarah

Mediterranean Soup

Name: Mediterranean Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean, Moroccan, African
Ingredients: 1 onion, finely chopped; 1 clove garlic, crushed; 1 tbsp olive oil; 1 bell pepper (red or yellow), diced; 2 courgettes, diced; 1 tsp paprika; 1 tsp fresh rosemary, chopped; 1 tsp Balsamic vinegar; 400g can chopped or pureed tomatoes; 1-litre vegetable stock made from 2 low salt stock cubes; 1 tbsp Tomato puree; 1 sprig fresh flat-leaf parsley (optional); Freshly ground pepper

6 steps

Prep:10minCook:25min

Updated at: Wed, 16 Aug 2023 20:29:39 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories100.2 kcal (5%)

Total Fat4.7 g (7%)

Carbs13.6 g (5%)

Sugars6.2 g (7%)

Protein3.3 g (7%)

Sodium871.3 mg (44%)

Fiber2.2 g (8%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspolive oil

1 tsppaprika

1 tspfresh rosemary

chopped

1 tspbalsamic vinegar

400gchopped tomatoes

can, or pureed

1 litrevegetable stock

made from 2 low salt stock cubes

1 Tbsptomato puree

1 sprigfresh flat-leaf parsley

optional

freshly ground pepper

Instructions

Step 1

Heat the oil in a pan and gently cook the onion and garlic for 5 minutes without colouring.

Step 2

Set aside 1 tbsp of diced pepper then add the remainder of the pepper along with the courgettes, paprika, rosemary to the pan and cook for a few minutes.

Step 3

Add the balsamic vinegar, after 2 minutes add the tomatoes and stock and bring to the boil.

Step 4

Gently simmer until the vegetables are cooked through and tender, about 10 minutes.

Step 5

Finally, stir in the tomato paste. Either leave the soup as a rustic, chunky vegetable broth or use a handheld blender to blend until smooth.

Step 6

Season with fresh ground pepper and serve topped with the reserved diced pepper and a sprig of parsley.

View on heartuk.org.uk

↑Support creators by visiting their site 😊