Immune Soup, Pepper, Tomato & Parsley

Ingredients (serves 4):

• 3 red peppers, roasted (super high in vitamin C)

• 1 medium onion, chopped

• 2 cloves garlic, crushed

• 2 medium tomatoes, chopped (antioxidants + vitamin C)

• 1 small sweet potato, peeled & diced (adds sweetness + vitamin A for immune support)

• 750ml vegetable stock (preferably homemade or organic)

• ½ tsp smoked paprika

• ¼ tsp chilli flakes (optional, for heat)

• Handful of fresh parsley, chopped (stirred in at the end for a vitamin C hit)

• 2 tbsp olive oil

• Sea salt & black pepper, to taste

• Optional: 2 tbsp pumpkin seeds or toasted nuts as topping (extra zinc for immunity)

Instructions:

1. Preheat oven to 200°C. Slice the red peppers in half, remove seeds, drizzle with a little olive oil, and roast skin-side up for 20–25 minutes until charred. Once cool, peel off the skins.

2. In a large saucepan, heat olive oil and sauté onion and garlic until soft. Add sweet potato, tomatoes, smoked paprika, and chilli flakes. Stir for 5 minutes.

3. Add roasted peppers and vegetable stock. Bring to a boil, then simmer for 20 minutes until the sweet potato is tender.

4. Blend with a hand blender or in batches until smooth. Adjust seasoning.

5. Stir through chopped parsley just before serving to keep its vitamin C content intact.

6. Serve hot with toasted pumpkin seeds or nuts sprinkled on top.

Why it works:

• Red peppers & parsley → some of the richest natural vitamin C sources.

• Tomatoes → add more vitamin C and lycopene (antioxidant).

• Sweet potato → balances the flavours and adds vitamin A for immune resilience.

• Pumpkin seeds → extra zinc, vital for immune function.

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