Mediterranean Roasted Vegetable Soup
Roasting the onions, garlic, peppers, potatoes and zucchini caramelizes their natural sugars to bring out tantalizing sweetness. The pan juices, which contain minimal fat, are added to the roasted vegetable soup so you won’t lose a drop of Mediterranean flavour.
5 garlic cloves, peeled
350 g all-purpose potatoes, diced 1 cm thick
2 peppers (green and yellow), diced 1 cm thick
1⁄2 teaspoon fresh rosemary, finely chopped
1 yellow zucchini, halved lengthwise and cut crosswise into 1 cm pieces
1 large red onion, cut into 1 cm chunks
1 1⁄2 cups carrot juice
370 g Italian tomatoes, diced
1 teaspoon fresh tarragon
- Preheat the oven to 450°F (230°C). Combine the olive oil and garlic in a roasting pan and roast until the oil begins to sizzle, about 5 minutes. Add the potatoes, peppers and rosemary, and toss to coat. Roast until the potatoes begin to colour and soften, about 15 minutes.
- Add the yellow zucchini and the onion, and roast until the zucchini is tender, about 15 minutes.
- In a medium saucepan, combine the carrot juice, tomatoes and tarragon and bring to a boil over medium heat. Spoon the roasted vegetable mixture into the saucepan.
- Pour a little water into the roasting pan and stir, making sure to scrape up any browned bits that cling to the pan. Pour the pan juices into the saucepan. Cook until heated through, about 2 minutes, then serve.
cooking time 40 mins
serves 4
PER SERVING
173 calories
7 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
25 g total carbohydrate
13 g sugars
7 g fibre
61 mg sodium
By using deeply coloured vegetable ingredients like carrot juice and fresh or canned tomatoes as the basis for soups, you’ll be getting a wide spectrum of nutrients and far less fat and sodium than from purchased chicken stock. And you’ll also benefit from a number of potent, disease-fighting carotenoids, such as beta carotene and lycopene.
