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Banish boring soups with exciting flavour
combinations and tasty toppings
1 large onion, diced
2 garlic cloves, sliced
Serves 4 0 O freeze without topping up with 800ml hot water
For the topping
1 tbsp sunflower seeds
1 tbsp sesame seed:s
70g feta, crumbled
2 tsp chia seeds (optional)
Cost per serve 99p
1kg vine tomatoes, halved
3 tbsp olive oil
1 tsp caraway seeds
handful fresh thyme, leaves picked
1 Preheat the oven to gas 4, 180°C
fan 160 C. Put the tomatoes cut-side
up on a baking tray. Drizzle over 2 tbsp
oil and sprinkle over the caraway seeds
and thyme leaves. Season. Roast on the
middle shelf of the oven for 45 mins.
2 After 35 mins, heat the remaining oil
in a large, heavy-based pan over a
medium-high heat. Add the onion: fry
for 4-5 mins until soft. Stir in the garlic;
cook for 1min. Reduce the heat.
3 Spoon the tomatoes and juices into
the pan. Stir well, then add the stock
Increase the heat and bring to a simmer.
Remove from the heat and blitz with
a stick blender. Season and keep warm.
4 Put the sunflower and sesame seeds
in a dry frying pan. Toast over a
medium heat for 3-4 mins until they
start to turn golden. Spoon the soup
into warm bowls and sprinkle over the
crumbled feta, toasted seeds and
chia seeds, if using.
Each serving contains
Energy Ft Saturates SugarsSalt
of the reference intake. See page 8.
Carbohydrate 15g Protein 7g Fibre 5g
1 of your 5-a-day source of protein