Spicy tomato soup

1 onion

1 carrot

1 potato

1 x can chopped tomatoes (400g)

500ml water

1 reduced-salt stock cube

1/2 x 5ml spoon dried chilli flakes

1 x 15ml spoon tomato puree

Chopping board, sharp knife, vegetable peeler, saucepan, can opener, measuring spoons, measuring jug, heat-resistant spoon, blender, ladle.

1. Prepare the vegetables:
• peel and slice the onion;
• top and tail, peel and slice the carrot;
• peel and cut the potato into small pieces.
2. Heat the oil in the saucepan. Add the onion and sauté until soft. 
3. Add the carrot, potato, chopped tomatoes, water, reduced-salt stock cube, chilli flakes and tomato puree. 
4. Stir everything together, bring to the boil and then simmer for 20 minutes.
5. Ladle the mixture into the liquidiser and blend until smooth.

• Reduce food waste: Use up any leftover vegetables to prevent food waste e.g. peppers, mushrooms.
• Focus on fibre: Serve with wholemeal bread to boost the fibre.
• Turn up the flavour: Try adding ½ x 5ml spoon of herbs and spices e.g. basil, mixed herbs, paprika.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, for those with an allergy to gluten, check the stock cube used is gluten free. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?