Oven Baked Capsicums and Tomato Soup Simple Recipe- Nutritional Value, Health Benefits

Do you want to make delicious Capsicums and Tomato Soup? It’s very easy to make because it needs only 7 ingredients which are very much available and only 15 minutes needs to cook. Next, you will find a delicious soup-making Recipe with tremendous health benefits. Hope you will enjoy eating!

Tomato Soup Recipe Ingredients:

  • 1 tbs olive oil
  • 1 tbs onion chopped,
  • 1ts garlic paste,
  • 1/4 ts chili powder,
  • Ripe tomatoes 500 grams,
  • Vegetable stock 500 grams,
  • Red capsicum chopped 425 grams,
  • 1 cup mint leaves chopped,
  • Salt to taste,
  • 1ts sugar, water 250 grams,
  • Chicken chips as needed

How to make it?

  1. Preheat the oven to 180°. 
  2. Heat oil in a saucepan and cook in the oven for about 3 minutes with chopped onions. 
  3. When the onion becomes soft add garlic paste and capsicum and cooks for 1 more minute. 
  4. Now heat the tomato, vegetable stock, and capsicum together with water. 
  5. Cover and cook in the oven for about 8 minutes. 
  6. Now lift the lid and cook in the oven for another 3 minutes with pepper, salt, sugar, and mint leaves. 
  7. Once cooked, strain the tometo soup and serve it with the chicken chips of your choice.

Also Read: Healthy Egg Salad for Keto Diet

Nutrition Facts of Tometo soup: [Capsicums]

Capsicums have a lot of nutritions vitamins and minerals. A 100 gram serving size Capsicum has
Water [g] 87.74, Protein [g] 2, Total lipid (fat) [g] 0.2, Carbohydrate, by difference [g] 9.46, Fiber, total dietary [g] 1.5, Sugars, total including NLEA [g] 5.1, Calcium, Ca [mg] 18, Iron, Fe [mg] 1.2, Magnesium, Mg [mg] 25, Phosphorus, P [mg] 46, Potassium, K [mg] 340, Sodium, Na [mg] 7, Zinc, Zn [mg] 0.3, Copper, Cu [mg] 0.17, Manganese, Mn [mg] 0.24, Selenium, Se [µg] 0.5, Vitamin C, total ascorbic acid [mg] 242.5,

Thiamin [mg] 0.09, Riboflavin [mg] 0.09, Niacin [mg] 0.95, Pantothenic acid [mg] 0.06, Vitamin B-6 [mg] 0.28, Folate, total [µg] 23, Folate, food [µg] 23, Folate, DFE [µg] 23, Choline, total [mg] 11.1, Vitamin A, RAE [µg] 59, Carotene, beta [µg] 671, Carotene, Vitamin A, IU [IU] 1179, Lutein + zeaxanthin [µg] 725, Vitamin E (alpha-tocopherol) [mg] 0.69, Vitamin K (phylloquinone) [µg] 14.3, Fatty acids, total saturated [g] 0.02, 14:0 [g] 0, 16:0 [g] 0.02, 18:0 [g] 0, Fatty acids, total monounsaturated [g] 0.01
18:1 [g] 0.01, Fatty acids, total polyunsaturated,[g] 0.11, 18:2 [g] 0.1, 18:3 [g] 0.01,

Sources: USDA

Health benefits:

Capsicum contains high amounts of fiber and micro-nutrients that boost your body’s performance.  Capsicum is rich in vitamin C and besides covering about 213% of your daily requirements.  Contributes to the body’s immune function, wound healing, and collagen synthesis.  It contains vitamin A which fulfills 93% of your daily dietary requirements and is essential for immunity, reproduction, and eyesight.  Red and orange peppers are especially high in carotenoids, a form of vitamin A.

Also, capsicum contains vitamin B6 which is a vitamin that is important for the metabolism of proteins, fats, and carbohydrates.  And folate is an important B vitamin needed for the production of white and red blood cells in the bone marrow.  Capsicum contains important micronutrients including niacin, riboflavin, and thiamine.  It is also rich in antioxidants that protect cells from damage.

Nutritional fact: [Tomato]

Name Amount Unit:

Tometo is a colorful vegetable that has Water 94.5 g, Energy 18 kcal, Energy 74 kJ, Protein 0.88 g, Total lipid (fat) 0.2 g, Ash 0.5 g, Carbohydrate, by difference 3.89 g, Fiber, total, dietary 1.2 g, Sugars, total including NLEA 2.63 g, Sucrose 0 g, Glucose 1.25 g, Fructose 1.37g, Calcium, Ca 10 mg, Iron, Fe 0.27 mg, Magnesium, Mg 11 mg, Phosphorus, P 24 mg, Potassium, K, 237 mg, Sodium, Na 5 mg, Zinc, Zn 0.17 mg, Copper, Cu 0.059 mg, Manganese, Mn 0.114 mg, Selenium, Se 0 µg,

Fluoride, F 2.3 µg, Vitamin C, total ascorbic acid 13.7 mg, Thiamin 0.037 mg, Riboflavin 0.019 mg, Niacin 0.594 mg, Pantothenic acid 0.089 mg, Vitamin B-6 0.08 mg, Folate, total 15 µg, Folic acid 0 µg, Folate, food 15 µg, Folate, DFE 15 µg, Choline, total 6.7 mg, Betaine 0.1 mg, Vitamin B-12 0 µg, Vitamin B-12, added 0 µg, Vitamin A, RAE 42 µg, Retinol 0 µg, Carotene, beta 449 µg, Carotene, alpha 101 µg,

Cryptoxanthin, beta 0 µg, Vitamin A, IU 833 IU, Lycopene 2570 µg, Lutein + zeaxanthin 123 µg, Vitamin E (alpha-tocopherol) 0.54 mg, Vitamin E, added 0 mg, Vitamin D (D2 + D3), International, Units 0 IU, Vitamin D (D2 + D3) 0 µg, Vitamin K (phylloquinone) 7.9 µg, Vitamin K (Dihydrophylloquinone) 0 µg, Fatty acids, total saturated 0.028 g, Fatty acids, total monounsaturated 0.031 g.

Health Benefits:

Tomatoes have a lot of water around 95%. The main nutrients of this vegetable consist of 5% of carbohydrates and fiber.

Tomato has a lot of antioxidant lycopenes, which reduces heart disease and cancer. It has vitamin C and antioxidants. One medium-sized tomato can provide approximately 28%  vitamin C 9f our regular intake which is referenced by Daily Intake (RDI). It also has Potassium which is an essential mineral, because higher dietary potassium intake decreases the chance of having a stroke and might also reduce the risk of CHD and total CVD.

Source: (PubMed.gov)

It has Vitamin K1 which is very important for blood clotting and bone metabolism. (PubMed.gov). Tomato contains Folate (vitamin B9) which is important for normal tissue growth and cell function and also for women before and shortly after conception. (PubMed.gov)

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