Soup can also curb your appetite. If you start a meal with a broth or veg based soup, you are likely to consume fewer calories during the rest of the meal. Soup (especially hot soup!) takes quite a while to eat. Slower eaters tend to feel fuller sooner, another great reason to get involved in Homemade Soup Day.
Try our quick, inexpensive Mediterranean Veg soup for a comforting and warming meal crammed with vitamins and minerals. This should make 4 portions.
- 2 Tins of chopped Italian plum tomatoes
(You can use 900g of fresh tomatoes – skinned and chopped)
- 750ml veg stock
- A squeeze of tomato purée
- 1 x Red pepper
- 1 x Courgette
- 1 x onion
- 2 cloves of garlic
- A chilli
- A handful of fresh oregano (or a teaspoon of dried oregano)
- Juice of half a lemon
- Salt and black pepper
1. Roughly chop your veg
2. Fry the onion for a few minutes in a glug of olive oil. Add the garlic, chilli,courgette and pepper then reduce the heat and fry for another 2-3 mins.
3. Stir in the tomato purée, tomatoes and stock and bring to the boil.
4. Simmer for about 15 minutes (or until the courgette is soft when stabbed with aknife).
5. Squeeze in the juice of half a lemon and stir in the oregano.
6. Blitz if you prefer a smooth consistency.
7. Season to taste.
Why not make a big batch, let it cool and then freeze portions. Just defrost as and when required!
Tomatoes are a reliable source of goodness! Including potassium plus vitamins A and C.
Red Peppers contain more vitamin C than an orange and they are a great source of vitamin B6.
Courgettes contain selenium, known for reducing the risk of cancers and heart disease.
Oregano and lemon are anti-bacterial, keeping cold and flu at bay!