RECIPE
Roasted Tomato, Red Pepper & Chickpea Soup
Roasting the tomatoes and peppers intensifies their natural sweetness and depth. Onion and garlic add savoury warmth, chickpeas provide substance, and fresh herbs bring a bright finish to the finished bowl.
Preparation Time: 15 minutes
Total Time: 50 minutes
Servings: 4
Best Time to Enjoy: Lunch or dinner
The Ritual
Wellness Introduction: This deeply flavoured soup brings together roasted tomatoes, red peppers, chickpeas, onion, garlic, and herbs in a simple broth base. It offers a rich, sunlit colour and a balance of vegetables, legumes, and gentle savouriness.
Why this Ritual: This soup is designed for days when you want depth, warmth, and a sense of abundance. The roasting process creates a slower, more intentional preparation, while the finished bowl feels rich and satisfying without being heavy.
Ingredients
6 large tomatoes, halved
2 red peppers, quartered
1 medium onion, quartered
3 garlic cloves, unpeeled
2 tablespoons olive oil
1.5 litres low-sodium vegetable broth
1½ cups cooked chickpeas
2 teaspoons fresh thyme, or 1 teaspoon dried
2 teaspoons fresh rosemary, or 1 teaspoon dried
Black pepper, to taste
Fresh basil or parsley, optional
Details
Ritual Mood: Warm, abundant, comforting
Category: Roasted Vegetable Longevity Soup
Best Time: Lunch or dinner
Method
Preheat the oven to 200°C. Place the tomatoes, red peppers, onion, and garlic on a baking tray. Drizzle with olive oil and roast for 30–35 minutes, or until softened and lightly charred.
Transfer the roasted vegetables to a large pot. Squeeze the garlic from its skins and add it to the pot with the broth, chickpeas, thyme, rosemary, and black pepper. Bring to a gentle boil, then reduce the heat and simmer for 15 minutes. Blend partially or fully if desired. Garnish with fresh herbs before serving.
Notes
Add cooked whole-grain pasta, barley, or brown rice for extra texture. For a creamier texture, blend the soup until smooth and stir in a small amount of olive oil at the end. Adjust the herbs to your taste.
Caution
Tomatoes and peppers may cause discomfort for people with certain digestive sensitivities. Chickpeas may cause digestive discomfort for some people. Check broth and seasoning labels for sodium and allergen information.
Benefits
May support variety in the daily diet through roasted vegetables, legumes, herbs, and olive oil. Chickpeas may contribute plant-based protein and fibre, while the vegetables add colour and naturally occurring plant nutrients.
For Best Benefits
While the vegetables roast, take a few quiet minutes away from the kitchen. Return to blend and season the soup slowly, then serve it in warm bowls and allow the aroma to become part of the ritual.
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