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Roasted Red Pepper and Tomato Soup

Theres nothing like a simple soup to please the soul. They can pack in a fair few veggies too. This is a great rest-day lunch, but can be complimented by some plain chicken strips for extra protein if needed. Just steer clear of that white loaf…





  • 3 red peppers (capsicums), de-seeded & halved
  • 1 white onion, unpeeled & halved
  • 4 cloves of garlic, unpeeled
  • 2 celery sticks, diced
  • 8 medium tomatoes (approx 500g)
  • 2 cups vegetable stock
  • 3 tbsp tomato puree
  • 1 tbsp coconut oil
  • 1 tsp chilli flakes (optional)
  • Himalayan sea salt & fresh black pepper


  1. Pre heat oven to 180°.
  2. Place the pepper, plum tomatoes, garlic cloves & onion halves (cut side down) into a baking tray.
  3. Bake for 30 mins or until the vegetables are roasted & tender.
  4. Meanwhile melt coconut oil in a large pan over a medium heat and sauté celery for 4-5 mins.
  5. Add stock, tomato paste and chilli flakes (if using), and stir well.
  6. Remove from the heat.
  7. Remove veg from oven and remove the skin from the onion & garlic cloves.
  8. Roughly chop & add them to the pan with the plum tomatoes.
  9. Place pan on to a low to medium heat & blend with a stick blender.
  10. Season with salt and pepper, to taste, and drizzle with a little coconut cream if desired.

Fresh soup will store in the freezer for up to two weeks. Portion leftovers into tupperware and freeze for use at a later date.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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