Healthy Hints

The red peppers and tomatoes provide anti-oxidant nutrients lycopene and beta carotene. Interestingly, when you process or cook these vegetables, the lycopene becomes more “bio-available” to the body, which means your body can make better use of it. Although each serving has almost 8 grams of fat, note that most of this fat is the healthy mono-unsaturated type. Serve with some granary or wholegrain bread if you want to add some filling carbohydrates.



2 red pepper

4 tbsp olive oil

1 medium onion, chopped

1 clove fresh garlic, crushed

750 mL vegetable stock, (or chicken stock)

400 g tinned tomato

1 tsp tomato puree

1 sprig of thyme

½ tsp cinnamon powder

1 tsp salt

½ tsp black pepper

1 tsp lime, optional

What does this chart mean?

  • Calories91kcal
  • Protein1.4g
  • Fat7.8g
  • Saturated fat0.5g
  • Carbohydrate4.3g
  • Sugars (Total)3.3g
  • Fibre0.8g
  • Salt1.6g


1. Roast the red peppers in the oven at 180 C, (350 F, gas mark 4) for twenty
2. Heat the olive oil and sauté the onion for about 5 minutes or until onion is translucent and soft.
3. Add the garlic and cook for one minute.
4. Add the stock, tomatoes, tomato puree, thyme, cinnamon, salt and pepper. Bring
to boil on medium heat and simmer for twenty minutes.
5. Stir in the roasted peppers, remove from heat and puree the mixture using a blender.
6. Reheat the soup, add lime juice (if using) and serve hot.

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