Rpasted Garlic and Tomato Soup

Roasted garlic and tomato soup

It’s getting colder and everyone seems to be getting sick or worried they are getting sick.
One of the best ways to ensure a healthy immune system is to have a consistently healthy diet, high in water soluble vitamins like B vitamins and vitamin C.

Capsicums have more vitamin C than oranges, and tomatoes and basil are brimming with both B and C vitamins, where both onions and garlic are anti-microbial.

Here you’ve got a powerful bowl of anti-oxidant, anti-inflammatory and antimicrobial health benefits, delivered in a rich, delicious and moreish package.

I’d recommend combining this soup with a side dish high in protein, such as a slice or two of high protein, high fibre toast with tuna or salmon, or for vegans, add a tin of brown lentils to the soup to make it even more filling and to stretch it out to 6 serves.

The soup serves 4, and the nutrition information does not include any side dishes.



  • 1 punnet of cherry tomatoes
  • 1kg of roma tomatoes
  • 1 red capscium
  • 1 large onion
  • 1 bulb of garlic
  • 200g fresh or cooked pumpkin
  • 1/2 cup fresh basil
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons paprika
  • Salt & pepper



Preheat an oven to 220 degrees. Wash the tomatoes and capscium and lay out the veggies with the whole bulb of garlic on a non-stick baking tray, cutting any large tomatoes in half. Season well with salt and pepper and bake for 20-30 minutes or until the tomatoes and capsicum have begun to brown. Once cooked, remove from the oven.

In a large saucepan, add the olive oil and heat gently, before adding the diced onion and mixing well. Take the garlic bulb and squeeze the roasted garlic out of the bulbs and into the saucepan using the tips of your fingers. Remove the skin from the capsicum (but not the tomatoes) and then add to the saucepan along with the pumpkin, half the basil, Worcestershire sauce, 2 teaspoons paprika and extra salt and pepper to taste.

Simmer for a further 20 minutes until the vegetables have broken down further and the pumpkin is well cooked. Use a stick blender to get the soup to a smooth consistency before serving.

Serves 4


Nutritional info per SERVE:

Calories: 150

Fat: 5g

Protein: 5g

Carbs: 14g

Fibre: 8g