Emily Solman’s Fridge-Raid Soup
When you're short on time and need to make a tasty, nutritious meal with what you've got in the fridge, this should be your go-to recipe.
Created by nutritionist Emily Solman, AKA _emilysworld, it's fibre-rich, packed with antioxidants and absolutely delicious. So if you're looking for an easy dinner that supports both immunity and gut health, you're in luck.
This hearty bowl combines protein and fibre for maximum satiety — and it makes great leftovers — double the portions to make meal-prep easy.
Serves: 3-4
Prep time: 15 mins
Cook time: 25 mins
Ingredients
Soup:
- 2 red bell peppers
- 3 large carrots
- 250g tomatoes
- 1 red onion
- 6 garlic gloves (pealed)
- 1 tin of butter beans (drained)
- A big drizzle of olive oil
- 1 tbsp mixed herbs
- 1/2 tbsp smoked paprika
- 1- 2 tsp chilli flakes (optional - add to taste) Salt to taste
- 1 veg or chicken stock cube mixed with 600ml of water
- 2 heaped tbsp hummus
- 1 tbsp balsamic vinegar (optional but delicious)
To serve (optional):
- Splash of soya or oat milk
- Fresh herbs
- Balsamic glaze
- Crusty wholemeal bread
Method
Preheat the oven to 220°C or 200°C fan.
To prepare the vegetables, roughly chop the bell peppers, carrots, tomatoes, red onion and garlic, then add the chopped vegetables to a large oven tray.
Add the drained butter beans, drizzle with olive oil, then sprinkle over the mixed herbs, smoked paprika, chilli flakes (if using) and salt to taste.
Mix everything well so the vegetables are evenly coated.
Bake for 30-35 minutes, until the vegetables are soft.
To blend the soup, add everything from the tray into a blender along with the hummus, balsamic vinegar, stock and water. Blend until smooth and thick. If you prefer a thinner soup, add a little more water or stock and blend again.
Top tip: for extra creaminess, add a splash of soya or oat cream. Finish with a drizzle of balsamic glaze, fresh herbs and a side of wholemeal bread.
This soup keeps well in the fridge for up to 3 days and freezes beautifully for quick, nourishing meals!
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