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!
Servings: 4
Calories: 357kcal
Ingredients
- 2 tbsp extra virgin olive oil
- 1/4 cup garlic, minced
- 1/2 cup walnut pieces
- 4 red bell peppers
- 15 oz cannellini beans drained and rinsed
- 2 cups low-sodium vegetable broth
- 1/2 tsp salt
- 2 tbsp pomegranate molasses
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, salt and pomegranate molasses. Bring to a boil, lower the heat and simmer 15 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
Calories: 357kcal | Total Carbohydrate: 43g | Protein: 12g | Total Fat: 17g | Saturated Fat: 2g | Sodium: 305mg | Potassium: 835mg | Dietary Fiber: 9g | Total Sugars: 11g | Vitamin A: 3730IU | Vitamin C: 155mg | Calcium: 117mg | Iron: 4mg | Includes Added Sugar: 0g