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Roasted vegetable soup

Roasted vegetable soup

Serves: 
6
Time to make: 
50 mins
Total cost: 
$18.00 / $3.00 per serve
(at time of publication)
Health information: 
Diabetes-friendly
High calcium
High fibre
Low kilojoule
Vegetarian
Gluten-free

Instructions

Instructions and steps: 

Step 1 Preheat oven to 220°C. Combine onion, garlic, tomatoes, pumpkin, courgettes, capsicum, oregano and oil in a large baking dish. Bake for 30 minutes or until vegetables are soft.

Step 2 Use a stick blender or a food processor to purée vegetables in batches (leaving a bit chunky), with beans, stock and milk. Pour mixture into a saucepan and heat through.

Step 3 Grill one side of each bread slice. Turn over, sprinkle with cheese and grill until melted. Serve with soup.

HFG Tip

Freeze this soup for an easy work lunch or a ready-to-heat dinner.

About this Recipe

Recipe by: 
Photography: Cath Muscat
First Published: 
September 2008

Rate this recipe

Rating: 
4
Average: 4 (1 vote)

1 Comment. Add yours

Full ingredient list: 
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 350g tomatoes, quartered
  • 750g pumpkin, peeled, deseeded, cut in 4cm chunks
  • 250g courgettes, chopped
  • 1 red capsicum, deseeded, chopped
  • 1 1/2 tablespoons chopped fresh oregano
  • 2 tablespoons olive oil
  • 400g can cannellini beans, drained, rinsed
  • 2 1/2 cups salt-reduced vegetable stock*
  • 1/2 cup light evaporated milk
  • 6 slices gluten-free bread
  • 1 cup freshly-grated reduced-fat tasty cheese
  • *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Nutritional information (per serve)

Energy: 
1410kJ
Calories: 
337cal
Protein: 
16g
Fat: 
12g
- saturated: 
5g
Carbohydrates: 
40g
- sugars: 
14g
Dietary Fibre: 
8g
Sodium: 
560mg
Calcium: 
300mg
Iron: 
2.5mg

Nutrition information is given per serve
*NS: not specified