Mediterranean roasted vegetable soup

Looking for an easy way to get your daily dose of eight veggies a day? This flavourful soup is chock full of vitamin-rich tomatoes and fibre-packed potatoes and squash – amped up with colourful peppers and beta-carotene rich carrot juice. Mediterranean roasted vegetable soup is sure to be a family pleaser!

 Preparation time: 15 minutes
Cooking time: 45 minutes
Serves: 4

Ingredients:

• 350 g (1 1/2 c) white new potatoes, cut into 1-cm (1/2-in) pieces
• 15 ml (1 tbsp) olive oil, divided
• 2 ml (1/2 tsp) salt
• 0.5 ml (1/8 tsp) ground black pepper
• 1 large red onion, cut into 1-cm (1/2-in) pieces
• 1 green pepper, seeded and cut into 1-cm (1/2-in) pieces
• 1 yellow pepper, seeded and cut into 1-cm (1/2-in) pieces
• 1 yellow squash, halved lengthwise and cut crosswise into 1-cm (1/2-in) pieces
• 4 garlic cloves, quartered
• 350 g (1 1/2 c) plum tomatoes, seeded and chopped
• 5 ml (1 tbsp) chopped fresh rosemary
• 400 ml (1 3/4 c) carrot juice
• 250 ml (1 c) water

Directions:

1. Preheat the oven to 230°C (450°F).
2. Put the potatoes on a large rimmed baking sheet and drizzle with 10 millilitres (two teaspoons) of the oil, one millilitre (1/4 teaspoon) of the salt and the pepper. Shake to coat, then roast until the potatoes begin to colour and soften, 10 minutes.
3. Add the onions, peppers, squash, garlic, another 1 millilitre (1/4 teaspoon) salt and the remaining five millilitres (one teaspoon) of oil. Toss to coat, then roast until the vegetables are just tender, 15 minutes.
4. Add the tomatoes and rosemary and roast another 10 minutes.
5. Pour 125 millilitres (1/2 cup) of the water into the roasting pan and scrape up any brown bits. Scrape the vegetables and juices into a large soup pot. Add the carrot juice and remaining 125 ml (1/2 cup) water. Bring to boil over high heat, then reduce the heat to medium-low. Cover and simmer for 10 minutes.

Nutritional information per serving: 147 calories, 4 g fat (1 g saturated fat), 25 g carbs, 5 g protein, 6 g fibre, 0 mg cholesterol, 506 mg sodium, 78 mg calcium.