Roasted Red Pepper and Tomato Soup with Butter Beans

A smoky, silky soup made by roasting peppers, tomatoes, onion and garlic together, then blending them with butter beans. The beans make it creamy and filling without any cream, and add protein and fibre.

Lunch

Serves 4

A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil

Ingredients

4 red peppers (bell peppers, about 500g/1lb 2oz), deseeded and cut into large pieces
600g/1lb 5oz ripe tomatoes, halved
1 large onion (about 150g/5oz), cut into wedges
3 cloves garlic (about 12g), left whole and unpeeled
2 tbsp olive oil
1 tsp smoked paprika
Half a tsp salt and black pepper
2 x 400g (14oz) tins (cans) butter beans (large white lima beans), drained and rinsed (about 480g/1lb 1oz drained)
700ml/3 cups hot vegetable stock (check it is gluten-free if you need it to be)
10g/a loosely packed ½ cup fresh basil leaves
100g/3½oz/scant ½ cup 0% fat Greek yogurt, to serve (or unsweetened soy yogurt for a vegan version)

Method

Heat the oven to 200C (180C fan, 400F).
Spread the peppers, tomatoes (cut side up), onion and garlic over two large roasting trays, each about 30 x 40cm/12 x 16in, so they roast rather than steam. Drizzle with the oil, sprinkle with the paprika, salt and pepper, and toss.
Roast for 35 to 40 minutes, swapping the trays halfway, until the peppers are soft and charred at the edges and the tomatoes have collapsed.
Squeeze the soft garlic out of its skins. Tip everything from both trays, including the juices, into a large saucepan with the butter beans and stock. Bring to a simmer and cook for 5 minutes.
Add most of the basil and blend until smooth with a stick blender, or in batches in a blender, leaving the lid slightly open for steam to escape. Add a splash more stock or water if it is too thick, and season to taste.
Serve in bowls with a spoonful of yogurt and the remaining basil.
The soup keeps in the fridge for up to 2 days, or freezes for up to 3 months. Reheat until piping hot.

Why it works

A bowl has about 14g of protein and 11g of fibre for 272 calories, including the yogurt. The butter beans are the trick: blended in, they make the soup thick and creamy without cream, and they turn a light soup into a proper lunch.

Cooked tomatoes and olive oil work together. Lycopene, the red pigment in tomatoes, is absorbed better from cooked tomatoes eaten with some fat, so roasting them in olive oil is a good way to eat them. Each bowl also contains a whole red pepper; roasting reduces their vitamin C a little, but they remain a good source.

Why it is tagged for blood sugar and menopause. With about 30g of carbohydrate a bowl, plenty of fibre from the beans and vegetables and no refined starch, it is a lunch that should not cause a sharp rise in blood sugar. It is also a plant-based meal high in fibre, which suits heart health after menopause.

Salt. Most of the salt comes from the stock. A low-salt stock, or half stock and half water, keeps it well within the UK guideline of no more than 6g of salt a day and the US limit of 2,300mg of sodium.

For another blended soup, try the butternut squash and ginger soup, or for a chunkier one, the minestrone with cannellini beans.

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Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander