Looking for a nourishing meal that’s packed with protein and fibre? This soup has 20g protein + 10g fibre per serving, along with beta-carotene from pumpkin, plant protein from tofu and vitamin C from red peppers. It’s packed with plenty of goodness to support your gut and its clever connections. To cook along with Megan, click here.
Ingredients
- 1 red pepper, chopped into large chunks
- 1 large tomato, chopped into large chunks
- 1 red onion, chopped into large chunks
- 1kg pumpkin chopped into large chunks
- 1 bulb of garlic, top chopped off
- 2 tsp cumin
- 1 tsp sea salt
- ½ tsp of ground black pepper
- 2 tbsp extra virgin olive oil
- 500ml vegetable stock
- 350g silken tofu
Toppers
- Chickpeas, roasted (60g per serving)
- Handful of parsley, chopped
- Handful of mixed seeds (5g per serving)
- Plain yoghurt (We used Bio&Me Kefir Live Yoghurt Original - 75g per serving)
- Feta, crumbled (30g per serving)
Method
- Preheat the oven to 200°C / 390°F.
- Place the red pepper, tomato, onion, pumpkin and the bulb of garlic in a baking tray, rubbing the cumin, sea salt, black pepper and olive oil into the vegetables. Place in the oven for 30 minutes.
- Once everything is thoroughly cooked, remove from the oven and leave to cool for a few minutes.
- Add everything to the blender (squeezing the garlic out of their shells) along with the vegetable stock, tofu and blend for 1-2 mins until smooth.
- Serve with the toppings of your choice.
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