Roast Tomato, Capsicum + Quinoa Soup
This summer-style potato salad looks effortless, but there’s some clever nutrition science happening behind the scenes. Cooking and cooling the potatoes increases resistant starch, which feeds beneficial gut bacteria and helps keep blood sugar steady.
Capers and spring onion add more than flavour, bringing antioxidants and gentle digestive support to the mix (and that briny goodness helps to replenish those electrolytes lost during hot summer days).
Apple cider vinegar slows carbohydrate absorption, while olive oil delivers anti-inflammatory fats that help you feel satisfied. Light, zesty and quietly hardworking, this is the kind of potato salad that loves your gut back and still feels like summer on a plate. Perfect to whip up a batch to eat over the course of a couple of days with grilled fish or your favourite BBQ fare, and a great one to pack in a lunchbox to fill hungry tummies at the beach.
Serves 6-8 as a side.
Roast Tomato, Capsicum and Tomato Soup
11+ Plants
1.2kg tomatoes, cut into quarters
1 large red capsicum, deseeded and roughly chopped
4 unpeeled garlic cloves, plus 2 extra cloves
2 tbsp olive oil, plus 1 tbsp extra
1 tbsp smoked paprika
1 tsp cumin
1/2 tsp turmeric powder
Good quality salt and black pepper to season
1 brown onion, diced
4 cups vegetable stock / bone broth
1/2 cup quinoa
1/2 cup coconut cream
Instructions
Preheat oven to 200C (220C fan forced), and line a baking tray with baking paper.
Place tomatoes, capsicum and 4 unpeeled garlic cloves on the tray, drizzle with 2 tablespoons olive oil, smoked paprika, cumin, turmeric and season with salt and pepper. Roast for 40-45 minutes or until the vegetables start to blacken at the edges. Remove from the oven.
Meanwhile, add the remaining olive oil, onion and garlic to a large pot and cook over medium heat for about 5 minutes or until the onion is softened.
Squeeze the roasted garlic into the pot, then pour the remaining roast vegetables and juices into the pot. Add the stock or broth, coconut cream and quinoa.
Blend the soup until it reaches the texture you like. Simmer for 10-15 minutes or until the quinoa is cooked.
Add more plants:
Finely diced red onion or capsicum adds colour and freshness
Add in chopped fresh herbs such as chives, parsley or dill (that one’s for Regi… Bree would never).
Sprinkle with Everything Bagel seasoning or Chilli Crunch oil.
Add a dollop of your favourite pesto (basil works, but think rocket, parsley or even coriander pesto!).
Notes:
*Choose a good quality salt such as Maldon salt, Celtic Sea slat or Himalayan rock salt to season your salad as the additional minerals will help to replenish electrolyte stores in your body that you may have lost through sweat.
For a more complete meal, add in some drained canned tuna or white beans for added protein