About the Recipe

Roasted Tomato & Red Pepper Soup is a rich and flavorful blend of slow-roasted tomatoes and sweet red peppers, creating a naturally smoky and vibrant taste. Packed with antioxidants, vitamins, and minerals, this soup supports immunity and overall wellness. Its smooth, velvety texture and bold flavor make it a comforting, wholesome choice for any meal, offering both nourishment and indulgence in every spoonful.

Suitable For

• Weight management
• Prediabetes / Type 2 diabetes
• Cardiovascular risk patients
• Anti-inflammatory diet plans
• Low-calorie dinner options
• PCOS-friendly diets

Standard Portion

1 Serving – ~1½ cups / 350 ml

Ingredients

• 2 medium tomatoes (200g)
• 1 medium red bell pepper (150g)
• 1 tsp olive oil
• 1 small garlic clove
• ¼ small onion (30g)
• 1½ cups low-sodium vegetable broth
• 1 tbsp low-fat Greek yogurt (optional for creaminess)
• Black pepper & dried basil

Preparation

1. Preheat oven to 180°C (350°F).
2. Place tomatoes, red pepper, garlic, and onion on a tray.
3. Drizzle with olive oil and roast 20–25 minutes until soft and slightly caramelized.
4. Transfer roasted vegetables to a blender.
5. Add warm vegetable broth and blend until smooth.
6. Pour into a pot and simmer 3–5 minutes.
7. Stir in Greek yogurt for extra creaminess (optional).
8. Season with pepper and herbs. Serve warm.

Nutritional Value

Approximate Per Serving

Clinical Modifications

For Weight Loss (~120–140 kcal)

• Use ½ tsp olive oil
• Skip cream; use 0% Greek yogurt if needed
• Increase volume with extra tomatoes

For Prediabetes / Type 2 Diabetes

• Avoid adding sugar (sometimes used to balance acidity)
• Pair with protein (grilled chicken, tofu)
• Avoid white bread on the side

For High Cholesterol

• Avoid cream or butter
• Use low-fat yogurt only
• Add fresh basil and garlic for heart support

For Hypertension

• Use low-sodium broth
• Avoid added salt
• Enhance flavor with herbs, roasted garlic, black pepper

For High-Protein Diet Plan

• Add ¼ cup red lentils while simmering
• OR Blend with 50g silken tofu

Result: Protein increases to 10–14g per serving