Silky Smooth Roasted Pepper Soup

Silky Smooth Roasted Pepper Soup

A flavourful soup that is rich in vitamins.

4 servings
Preparation 10 min
Cooking 30 min

170 calories per serving 


Ingredients

2 potatoes   400 g
3 cups vegetable 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]   0.1 g
  ground pepper to taste    

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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

170

Fat

8 g

12 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

25 g

8 %

Fibre

3 g

12 %

Sugars

5 g

Protein

3 g

Vitamin A

15 %

Vitamin C

150 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Vegan | Vegetarian

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