Log in    Register

Login to your account


Tomato Soup with Hidden Vegetables

Tomato Soup with Hidden Vegetables

Canned foods are often overlooked as a convenient source of nutrition. Using canned food in cooking is a convenient, affordable way to ensure that you include each of the essential food groups and healthy nutrients in your meals.

bar Tomato Soup with Hidden Vegetables
Many Indian recipes include canned ingredients. Here’s one quick and easy way to get your 5-a-day. For more details click http://www.cannedfood.co.uk

Picture by Werner Van Peppen

Serves 4-6

2 tbsp olive oil
1 large onion, chopped
1 garlic clove, peeled
1 green chilli, finely chopped (optional)
2 sticks celery, sliced
2 carrots, chopped
1 courgette, diced
½ tsp dried oregano
2 x 400g cans chopped tomatoes
1 litre vegetable stock


Heat a large saucepan on a medium heat and add the oil. Tip in the onion, garlic, chilli, if using, celery, carrots, courgette and oregano.  Fry for 10 minutes, stirring frequently.
Stir in the canned tomatoes and allow to cook for 2 minutes, continually stirring.
Stir in the stock, bring to the boil then reduce to a simmer for 10 minutes, partially covering the saucepan with a lid.
Remove from the heat then blitz with a blender until smooth.
Serve immediately with some crispy garlic bread.


Can be stored covered in the refrigerator for 4 days.

(c) 2012

Spice Bites