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Roasted red pepper and fennel soup
The roasting of peppers brings out a wonderful flavour that combines so well with the fennel. The colour of this soup is also superb!
What you need
- 2 large red peppers, halved
- 3 tsp olive oil
- 2 bulbs fennel, trimmed, halved and thinly sliced
- 1 small onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 225 g tomatoes, peeled and roughly chopped
- 900 ml vegetable stock
- seasoning
- 1-2 tsp fresh lemon juice, to taste
Method
Preheat a hot grill or oven to 190°C.
Grill or roast peppers on a rack, turning frequently, for 15-20 min until skin is blistered and blackened.
Meanwhile, heat the oil in a saucepan. Add the fennel, onion and garlic. Fry for 6-8 min until golden and softened.
Place the peppers in a polythene bag. Leave to cool for 20 min. Peel off the skins and remove the core and seeds. Cut into slices.
Add the peppers, tomatoes and 3/4 of the stock to the fennel. Season to taste. Bring to the boil, reduce heat and simmer for 10-15 min until vegetables are tender.
Liquidise soup until smooth. Return to a clean pan. Reheat, adding more stock as required to achieve the desired consistency. Adjust the seasoning and add a squeeze of lemon juice, to taste.
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Preparation 10 minutes Cook 36 minutes Waiting » 20 minutes Stand 20 minutes Total 1 hour, 6 minutes -
Energy 113 kcal/serving Fat 1.54 g/serving Carbohydrates 60.11 g/serving Glycaemic Index 4 Glycaemic Load 0.72 
Serving suggestion
Garnish with a swirl of soured cream and some chopped fennel.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 473 | 144 | 10475 | 8350 |
| Energy (kcal) | 113 | 34.5 | 2500 | 2000 |
| Protein (g) | 3.42 | 1.04 | ||
| Carbohydrate (g) | 19.7 | 5.99 | 345 | 275 |
| Fat (g) | 5.07 | 1.54 | 95 | 70 |
| Fat (saturated) (g) | 0.50 | 0.15 | ||
| Fibre (g) | 5.32 | 1.62 | ||
| Sodium (mg) | 1201 | 366 | ||
| Salt (equivalent) (g) | 3.00 | 0.92 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 261 | 79.5 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.22 | 0.07 | 2 |
| Vitamin C (mg) | 97.0 | 29.6 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.91 | 0.28 | 10 |
| Zinc (mg) | 0.40 | 0.12 | 15 |
| Calcium (mg) | 71.6 | 21.8 | 800 |
| Folate (mcg) | 51.7 | 15.7 | 200 |
| Iron (mg) | 1.53 | 0.47 | 14 |
| Magnesium (mg) | 34.8 | 10.6 | 300 |
| Niacin (mg) | 1.32 | 0.40 | 18 |
| Pantothenic acid (mg) | 0.46 | 0.14 | 6 |
| Riboflavin (mg) | 0.08 | 0.02 | 1.6 |
| Phosphorous (mg) | 94.2 | 28.7 | 800 |
| Thiamin (mg) | 0.08 | 0.02 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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