Chunky Mediterranean tomato soup

Use roasted vegetables in this speedy, low calorie soup – we used peppers, aubergines, onions and courgettes. Serve with herby ricotta-topped rye bread

  • Prep:10 mins
    Cook:25 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 212
  • fat 7g
  • saturates 4g
  • carbs 24g
  • sugars 4g
  • fibre 6g
  • protein 11g
  • salt 1.5g


  • 400g frozen grilled vegetable mix (peppers, aubergine, onions, courgettes)
  • 2 tbsp chopped garlic
  • handful basil leaves
  • 400g can chopped tomatoes
  • 1 reduced-salt vegetable stock cube
  • 50g ricotta per person, beaten with snipped chives and basil, spread on a slice of rye bread


Make your chunky Mediterranean soup differently

Create a speedy minestrone instead.  Follow the recipe, above, but replace the basil and tomatoes with a 500g carton passata (and 2 cartons water) and 3 tbsp pesto, and use mixed garden vegetables (carrots, peas, beans, corn) instead of the grilled ones. There is no need to pre-fry or blitz the soup, just tip everything into a pan with 50g snapped wholewheat spaghetti and boil for 12 mins. (Omit the ricotta and bread.) (Nutrition per serving: 183 kcals, protein 7g, carbs 21g, fat 6g, sat fat 1g, fibre 3g, sugar 10g, salt 1.4g).


  1. Heat a large non-stick pan, tip in half the vegetables and the garlic, and cook, stirring, over a high heat until they start to soften – about 5 mins. Tip in the basil, tomatoes, stock cube and 2 cans of water, then blitz with a hand blender to get the mixture as smooth as you can.

  2. Add the remaining frozen veg, cover the pan and cook for 15-20 mins more until the veg is tender. Ladle into bowls. Serve with the herby ricotta on rye bread.

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