Carrot Mushroom Capsicum Soup

Vegetable-based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories. At a time where foods with a high-energy density and low-nutrient density such as white bread, snack foods, sugar-based drinks and high-fat fast foods dominate our intake, a low-calorie option that fills us up is a much better option for optimal health.

Studies have repeatedly shown that when diners consume a low-calorie vegetable-based soup before their main meal, they consume up to 20% less calories at a meal. The reason is simple. Basically the bulk of the soup helps to fill us up so we eat less. Nutritionally this is also beneficial as the nutrients found in vegetables including many water soluble vitamins such as vitamin B, C, K as well as dietary fibre and a range of minerals, also helps to regulate the digestive tract and ensure that we get the number of key nutrients we need each and every day.


  • 2 carrots chopped
  • 2 portobello mushrooms
  • 2 capsicums
  • 2 spring onions
  • 1 clove of garlic
  • 250 ml water
  • 250 ml vegetable stock
  • Parsley flakes


  1. Blend all ingredients in Spectablend blender.
  2. Press the pulse button twice.
  3. Press to blend for 1 minute until smooth.
  4. You may choose to blend for another 2 minutes until steaming hot to get your soup up to 35 degreesĀ Celsius.
  5. Bring your blend to boil in a pot if you’d prefer hot soup.
  6. Sprinkle some parsley flakes over your soup, serve and enjoy!