Panzanella soup

0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5 0 ratings
Panzanella soup: served hot or cold and made with peppers, tomato and cucumber

Packed with veg, this soup is delicious hot or cold!

20 minutes

Serves 4

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

My go-to is often a salad for lunch – but in winter, I crave something warm. This is the best of both worlds – packed with tomatoes, cucumber, peppers and basil, it will have you dreaming of the Italian sunshine.

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

My go-to is often a salad for lunch – but in winter, I crave something warm. This is the best of both worlds – packed with tomatoes, cucumber, peppers and basil, it will have you dreaming of the Italian sunshine.

Ingredients

  • ½ tablespoon olive oil
  • 1 red onion, finely chopped
  • 2 cloves garlic, finely diced
  • 2 red peppers, deseeded and roughly chopped
  • 1 cucumber, peeled, deseeded and roughly chopped
  • 1 x 400g can chopped tomatoes
  • 600ml reduced-salt vegetable stock, made with 1 stock cube
  • Large handful fresh basil, roughly chopped
  • 2 slices wholemeal bread, toasted
  • Small handful black olives, to serve (optional)

CALORIES: 132

FAT: 3g

5 A DAY: 3.5

SALT: 0.2g

SUGAR: 10.6g

Method

  1. Heat the oil in a large pan over a medium heat and add the onion, garlic, red peppers and cucumber, adding a splash of water if needed. Cook for about 10 minutes until the vegetables have gently softened.
  2. Add the chopped tomatoes, stock and most of the basil to the pan and bring to the boil. Lower the heat and simmer for 5 minutes.
  3. Tear the toast into large pieces and add to the pan just before blending until smooth (you may need to do this in batches).
  4. Return the soup to the pan and reheat, if necessary.
  5. Season with pepper, divide between four bowls and garnish with the remaining basil and olives before serving.

If you’re making this soup ahead of time or freezing it, don’t add the toasted bread until you’re ready to serve


Diet, weight and cancer

LEARN MORE ABOUT OUR CANCER PREVENTION RESEARCH