Oats and Roasted Capsicum Soup

By: Admin Date: 25-Apr 2021 Reading Time: 5 Mins

The Oats and Roasted Capsicum Soup is a vibrant and flavorful soup that combines the natural sweetness of roasted capsicum with the creaminess of oats. The oats provide a velvety texture, making the soup both satisfying and filling. Roasted capsicum adds a smoky depth to the flavor, while the spices, including cumin, smoked paprika, and turmeric, elevate the overall taste profile. The addition of tomatoes gives the soup a slight tang, balancing out the richness of the oats. This comforting soup is not only nutritious but also packed with antioxidants and immune-boosting properties. Perfect for a light lunch or dinner, it’s an ideal option for those looking to enjoy a warm, wholesome meal.

For a Serving Size of Two:

Ingredients:

50 grams rolled oats
200 grams roasted capsicum (red or yellow), peeled and chopped
100 grams diced onions
2 cloves garlic (about 10 grams), minced
150 grams chopped tomato
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/4 teaspoon ground black pepper
1/2 teaspoon turmeric powder
1 liter vegetable broth or water
1 teaspoon lemon juice
1 tablespoon fresh basil or parsley, chopped (for garnish)
Salt, to taste

Procedure:

Preheat the oven to 200°C (392°F). Place the capsicum on a baking tray and roast for 25-30 minutes until the skin is charred. Allow it to cool before peeling and chopping.
In a large pot, heat olive oil over medium heat. Add the diced onions and cook for 3-4 minutes until softened. Add the minced garlic and sauté for another minute.
Stir in the ground cumin, smoked paprika, black pepper, and turmeric. Cook the spices for about 1 minute to release their flavors. Add the chopped tomato and cook until it softens (about 5 minutes).
Add the roasted capsicum to the pot and cook for 2-3 minutes, allowing the flavors to combine.
Add the rolled oats and vegetable broth (or water) to the pot, stirring to combine. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes, or until the oats and vegetables are tender.
Once cooked, remove from heat and use an immersion blender to blend the soup until smooth and creamy. You can leave it slightly chunky if you prefer a bit of texture.
Add lemon juice and salt to taste. Serve the soup in bowls, garnished with freshly chopped basil or parsley.

Nutritional Benefits:

This soup is an excellent source of soluble fiber, courtesy of the oats, which help in promoting digestive health, reducing cholesterol levels, and maintaining a stable blood sugar level. The roasted capsicum provides a rich dose of vitamin C, enhancing immune function and collagen formation. It’s also packed with antioxidants, such as carotenoids, which support eye health and protect the body against oxidative stress.
The addition of tomatoes contributes to the intake of vitamin A and lycopene, further supporting eye health and heart health. The turmeric and cumin have anti-inflammatory properties, which can help alleviate symptoms of chronic inflammation.
With a low fat content and the goodness of vegetables, this soup is perfect for maintaining overall health, improving digestion, and managing weight. It’s a nutrient-dense, filling soup that is rich in vitamins, minerals, and antioxidants, making it a great addition to a balanced diet.

Nutritional Information: