Bell pepper soup recipe

Bell pepper soup recipe

I had the idea for this bell pepper soup recipe last week as I came across a Spanish recipe for a cold bell pepper and white bean soup from Spain on a Fork. I absolutely LOVE roasted bell peppers. They are sweet, low calorie, and a chockful of vitamins. My husband’s absolute favorite dip is muhammara, which is made of roasted bell peppers, walnuts and pomegranate molasses.

So the idea came to me to make a soup reminiscent of muhammara. The result exceeded my expectations. It’s positively a-ma-zing!

The ingredients

  1. Bell peppers. Red are best in this recipe, but orange would work nicely too.
  1. Olive oil. Extra virgin, as usual. Save a bit to drizzle on your bowl for extra richness.
  1. Garlic. The base of all things worth eating.
  1. Walnuts. They provide a nice nutty flavor and are a good source of Omega 3’s.
  1. White beans. My sneaky way of adding beans to our diet… as other household members that shall not be named are not big fans of beans… I used cannellini beans as they have a thin skin and a smooth, silky interior. Great northern beans would be a good substitute.
  1. Vegetable broth. Use a good quality low sodium broth, or my favorite dehydrated broth from Seitenbacher that is one of my pantry staples.
  1. Pomegranate molasses. This syrup of boiled pomegranate juice is most commonly used in Middle Eastern cuisine. It has an intense sweet-and-sour flavor that is often compared to balsamic but is truly unique. If you don’t have any in your pantry, I highly recommend seeking it out. Look for it in a well-stocked grocery store, a Middle Eastern market, or online.

The process

You may use jarred roasted red peppers in this recipe, but I highly recommend you roast the peppers yourself. It can be done in advance, even 2 to 3 days ahead. If you use jarred peppers, omit the salt in the recipe and taste before seasoning, as they generally contain a lot of sodium.

  1. Roasting the bell peppers. This takes about 40 to 45 minutes in the oven. You need to rotate them regularly so they brown evenly on all sides. I find that giving them a first turn after 18 minutes, then 2 more turns every 7 to 8 minutes is just about perfect. Once roasted, you need to let them “steam” and cool down in a covered bowl before you remove the seeds and skin. Make sure you allow enough time for that so you don’t burn your little fingers…
  1. Putting the soup together. Once the peppers are ready, the rest is a breeze. So, really, if you use jarred peppers this soup can come together in 15 minutes. All you have to do is sauté garlic and walnuts in olive oil, add all other ingredients and let everything warm up together. Then a blitz with an immersion blender, et voila!

Other recipes to try:

Muhammara

Butternut squash red lentil soup

Tomato & red bell pepper soup

Cuban black bean soup

Red lentil soup

Bell pepper soup recipe
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5 from 3 votes

Bell pepper soup recipe

This bell pepper soup recipe has a ton of flavor and nutrients, including protein from white beans and omega 3's from walnuts. A must try!
Prep Time15 mins
Cook Time1 hr
Cooling time1 hr
Total Time2 hrs 15 mins
Servings: 4
Author: Veronique Eichler

Instructions

Roasted bell peppers

  • Heat the oven to 400°F. Line a baking sheet with parchment paper and place the bell peppers on it.
  • Start by roasting 18 minutes, then rotate each bell pepper using tongs so that the opposite side lays against the baking sheet. Continue roasting 8 minutes. Flip them again to another side. Roast another 7 minutes. Rotate once more and roast 7 minutes. Total time should be about 40 minutes.
  • Check to make sure the peppers have fully roasted. The skin should be charred, and the peppers slightly collapsed. If they don’t look ready, let them roast a few more minutes.
  • Remove from the oven, place the peppers in a bowl and cover tightly to let them "steam", When cool enough to handle, remove the stems, seeds and skins and discard. Reserve the flesh to use in the soup.

Soup

  • Heat cast iron Dutch oven over medium high heat.
  • Add 2 tbsp olive oil, minced garlic and walnut pieces. Cook 1 minute, stirring to prevent burning.
  • Add bell peppers, beans, vegetable broth and pomegranate molasses. Bring to a boil, lower the heat and simmer 1 minutes.
  • Remove from the heat, and blend with an immersion blender. If using a food processor, process carefully in batches.
  • Serve with a drizzle of olive oil and garnish of choice.

Nutrition

Nutrition Facts
Bell pepper soup recipe
Amount per Serving
Calories
357
% Daily Value*
Total Fat
 
17
g
26
%
Saturated Fat
 
2
g
13
%
Sodium
 
305
mg
13
%
Total Carbohydrate
 
43
g
14
%
Dietary Fiber
 
9
g
38
%
Total Sugars
 
11
g
12
%
Includes Added Sugar
 
0
g
Protein
 
12
g
24
%
Vitamin A
 
3730
IU
75
%
Vitamin C
 
155
mg
188
%
Calcium
 
117
mg
12
%
Iron
 
4
mg
22
%
Potassium
 
835
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.
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One Comment

  1. 5 stars
    Deliciously satisfying!

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