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The cold weather keeps coming and nothing tastes better at this time than a delicious bowl of steaming soup.
Here’s a recipe for two soups in one. A quick and easy vegetable soup or dress it up for a dinner party with the addition of crab meat. Tomatoes are a fabulous source of lycopene, a powerful antioxidant linked to cancer prevention.
Spicy crab tomato and capsicum soup
Serves 4-6
Ingredients
3 cups filtered water with low salt vegetable stock cube
2 large brown onions
2 cloves garlic
3 cans chopped tomatoes (no added salt)
3 red capsicums seeds removed
1 cup loosely packed basil leaves
1-2 red birds eye chillies (optional)
½ tspn raw sugar
1 cup crab meat
Quick Tomato and capsicum soup
Serves 4-6 people
Bring water with stock to the boil.
Add chopped onion, garlic, tomatoes and roughly chopped basil leaves.
Deseed capsicums and roughly chop, add to stock.
Add sugar (increases the tomato flavour).
Remove seeds from chillies and chop finely
Bring stock back to the boil, cover and simmer for 15 mins.
Add vegetable salt or celtic sea salt to taste.
Garnish with chopped parsley and grated parmesan
Dinner party version
¼ capsicums, place on tray skin side up and roast in oven at 180oc until skins blacken, approximately ½ hr. Allow to cool a little, peel off skins and roughly chop. Roasting intensifies the flavour.
Continue recipe as above.
Allow to simmer covered for 1 hr to further intensify flavours
Add fresh crab meat at end and warm through.
Garnish with chopped parsley.
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Susan Kath Nutritionist 
Diploma of Nutrition, B.A.
Professional member ATMS No 16825
9 Wisbeach Street Balmain NSW 2041
ph (02) 98107845 mob 0412 036476
email susan@aboutnutrition.com.au
More recipes:
Why not try this delicious quick and easy recipe for Minestrone Soup for dinner tonight. Great in a thermos for work or school as well.
Apart from the containing lots of vegetables, this recipe contains a wonderful low GI grain and beans which are a good source of protein and fibre to improve our intestinal health.
Marvellous Minestrone Soup
INGREDIENTS
6-8 cups of vegetable stock or use 2-3cubes of low salt vegetable stock cupes in water
1 large brown onion chopped coarsely
2 cloves garlic crushed
2 medium potatoes diced
2 medium carrots cut lengthwise and sliced
2 tablespoons barley
3 stalks celery including leaves sliced
3 zucchini halved lengthwise and sliced
1 sachet tomato paste
2 tins chopped tomatoes
1 red chilli finely chopped (optional)
2 tblspns of fresh basil chopped
1 tblspn oregano (1 tspn dried)
2 tblspns fresh parsley
Herbamare vegetable seasoning to taste or celtic sea salt
1 tspn raw sugar (optional but brings out flavour of tomatoes)
Cans of cannelini, red kidney and brown lentils (quick option) or alternatively presoak dried mixed beans over night, rinse and cook for 1 hr.
METHOD
Bring stock to the boil in a large pot, add back in partially cooked dried beans and first lot of ingredients and bring back to the boil. Reduce heat to a gentle rolling boil and cook for 10mins.
Add next lot of ingredients and cook until vegetables are just tender, approximately 10mins.
(Quick version) Finally add 1/2 can each of the beans and salad and cook for a further 5 minutes until warmed through.
Serve in large bowls sprinkled with grated parmesan or grated pecorino sheep’s cheese.
The remaining beans can be added to salads or stirfries to improve nutritional value of meals
