Silky Smooth Roasted Pepper Soup

16 Reviews
73% would make this recipe again

A flavourful soup that is rich in vitamins.

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Preparation : 15 min Cooking : 30 min
190 calories/serving

Ingredients

2 potatoes 400 g
3 cups chicken broth, low-sodium 750 mL
2 yellow or red sweet peppers 400 g
1 red onions 150 g
1 1/2 clove garlic
1 tsp olive oil 5 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

The vegetables can be cooked in the oven or using an outdoor grill. A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Peel the potatoes, then put them in a pot. Pour in the broth. Bring to a boil, then lower the heat and simmer until the potatoes are soft, about 15 min.
  3. Meanwhile, cut the peppers in half, removing the seeds and the stalks, then put them on an oiled baking sheet, cut side down. Cut the onions into 1 cm slices then add them to the sheet. Add the garlic cloves, unpeeled. Cook in the middle of the oven until the vegetables are soft, about 15 min. Turn them once halfway through cooking. Alternatively, grill the vegetables on an outdoor grill.
  4. Remove the vegetables from the oven, cover the peppers then let them cool down about 10 min. Peel the peppers and garlic then add them to the pot along with the onions. Cook a couple of minutes. Add salt and pepper to taste.
  5. Purée the soup in a blender until a creamy consistency is obtained. Serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

190

Fat

9 g

13 %

Saturated 1.3 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

26 g

9 %

Fibre

3 g

10 %

Sugars

5 g

Net Carbs

23 g

Protein

5 g

Vitamin A

16 %

Vitamin C

155 %

Calcium

2 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Potassium, Vitamin B6, Vitamin C
Good source of  :
Niacin, Vitamin A, Vitamin E
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Fats 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

16 Reviews (16 with rating only) 73% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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