Leek, capsicum and tomato soup

Written by Catherine Saxelby on Tuesday, 02 June 2009.
Tagged: healthy cooking, healthy eating, soup, vegetables, weight loss

Ready In: 40 minutes
Prep Time: 10 minutes
Cooking Time: 30 minutes
Serves: 6

This is a delicious, easy soup to make at home. If you are on a low salt diet, use water instead of the stock or cook up a batch of your own home-made stock without any salt. You can puree it or simply serve it with chopped bits in it - either way, it's divine.

For gluten free diets: if you are using a commercial stock or stock powder, please check list of ingredients to check there is no starch thickener or maltodextrin.

Ingredients

2 tablespoons oil
2 leeks (1 kg), trimmed and sliced
1 clove garlic, crushed
3 red capsicums (1 kg), inner membranes and seeds removed, chopped
4 tomatoes (750 g), chopped
2 cups water, extra
4 cups vegetable or chicken stock, or water
Black pepper
TO SERVE:
Thick Greek yoghurt
Flat-leafed parsley, chopped

Nutrition per serve

Including one tablespoon of yoghurt: 460 kJ (109 Cal), 7 g fat (including less than 1 g saturated fat), 7 g carbohydrate (including 7 g sugars), 4 g fibre and 15 mg sodium. Read our nutrition rating system.

Directions

1. Heat oil in large saucepan. Sauté leeks and garlic for 5 minutes. Add capsicum and tomatoes. Cook, stirring for a further 5 minutes.

2. Blend in stock, water and pepper. Bring to the boil. Reduce heat. Simmer for 15 to 20 minutes. Add more water if needed.

3. If you like a smooth soup, pour mixture into a food processor in batches to puree coarsely, or use a hand blender. Otherwise leave chopped and chunky.

4. Return mixture to saucepan. Reheat gently to boiling point. Serve topped with a dollop of yoghurt and parsley.