Roasted Vegetable Soup with Israeli Couscous and Feta

This delightful Roasted Vegetable Soup, blended to silky perfection and enhanced with Israeli couscous and crumbled salty feta, is the perfect way to relish a nourishing and satisfying lunch. Brimming with a vibrant array of wholesome vegetables, softened and caramelized to perfection, it's like comfort in a bowl.

Easy Roasted Vegetable Soup

Preparing the roasted vegetable base for this soup is a breeze, thanks to its simplicity. The beauty of this recipe lies in its ease: simply place a selection of delicious and nutritious vegetables on a baking tray. Let the oven work its magic as the vegetables roast to perfection, releasing their deep, caramelized flavours. Then, blend them to your desired consistency with the stock of your choice.

Calories in Roasted Vegetable Soup

These soup serves 6 people and has 190 calories per serving (no sides).

If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 500+ calorie recipes.

If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.

Ingredients needed

To prepare this soup, here are some notes on the ingredients used:

1. Onion: I typically use a combination of red and regular onions, but you have the flexibility to use either all red onions or all regular onions, depending on your preference.
2. Garlic: fresh garlic minced, but lazy or jarred mince garlic is fine also
3. Bell Peppers: I use a mix of red and orange peppers, but any combination is fine.
4. Courgette (Zucchini)
5. Herbes De Provence: Herbes De Provence is a classic herb blend that typically includes herbs like thyme, rosemary, marjoram, savory, oregano, and lavender. It's renowned for its versatile use in enhancing the flavour of various dishes, ranging from roasted vegetables to meats and soups.
6. Tomatoes: I opt for a can of chopped tomatoes, which I find convenient and recommend choosing a good quality brand. However, if you prefer, you can use fresh cherry or baby Roma tomatoes as an alternative.
7. Olive oil - extra virgin olive oil, imparts depth and flavor to the roasted vegetables. I do not recommend substituting it with a low-calorie spray because you won't achieve the same caramelization and softening of the vegetables during roasting.
8. Stock: For the stock, chicken or vegetable varieties complement the other ingredients best.
9. Israeli Couscous - also known as pearl couscous or giant couscous, should not be confused with regular couscous. It consists of small toasted pasta balls.
10. Low Calorie Spray - this is only used for the toasting of the couscous part to the recipe. Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.

Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.

See the recipe card for specific quantities and instructions.

Substitutes/Variations

Wondering what swaps or variations you can make on the recipe? Here are some suggestions:

• Vegetables: If you have other favorites you'd like to incorporate into the soup, feel free to substitute them. For vegetables that do take longer to roast, consider starting them first and then adding the quicker-roasting vegetables at a later stage. Just be mindful that the quantity of stock needed for blending the soup to your preferred consistency may vary.
• Swapping the Israeli Couscous: If you're having trouble finding Israeli Couscous, no worries. You can easily substitute it with another small pasta shape like ditalini or orzo. Just remember to cook the pasta separately before adding it to the soup.
• Add some spice:
  Craving a bit of heat in your soup? You can introduce some spiciness by adding a pinch of chili flakes, cayenne, or chili powder, along with the Herbes De Provence, before you start roasting. You can also add some sliced red chili to the top of the soup when serving. Don't hesitate to explore various seasonings; paprika and smoked paprika can also infuse a delightful flavor into your dish. Let your taste buds lead the way.
• Swapping the Feta: If feta isn't your cheese of choice, feel free to make a swap for another variety that you prefer. Whether it's cheddar, parmesan, or even crumbled blue cheese, let your personal taste guide your selection for the perfect cheesy addition to your dish.
• Add some protein: Want to add some filling protein to the soup? Cooked chicken or sausage is delicious added as a topping, or for a vegetarian option add in some sauteed chickpeas or canned beans.

Choosing the Right Blender for Smooth Soups: Countertop vs. Handheld Blenders

When it comes to preparing delicious, creamy soups, the right blender can make all the difference. There are two main options:

Countertop Blender - These are typically the most powerful and can handle larger capacities due to the size of the jug. A great example is the Vitamix, known for producing perfectly smooth sauces and soups, although it's on the pricier side. You also need to have sufficient counter space to store.

Handheld/Immersion Blender - These are stick-type blenders that can be conveniently used directly in the saucepan. However, it's important to exercise caution when working with hot liquids to avoid splashes since they lack a lid or cover. These are also usually the most budget friendly option and can easily be stored away in a cupboard. The downside is you may not always get the smoothiest result when it comes to soups and sauces.

Note on Blender Safety: safety when blending hot liquids is crucial. Always use caution, make sure the blender's lid is secure, and consider using a towel or cloth over the lid to prevent any splatters or burns. Additionally, let hot liquids cool slightly before blending to reduce the risk of splashing.