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Healthy Tomato and Roasted Red Pepper Soup

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When the days grow chilly, and I’m seeking comfort food, Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk is one of my go-to recipes.

Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk | 31Daily.com

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It’s easy, and within 30 minutes, I have a steaming bowl of healthy, nutrient-rich comfort food on the table. And on these blustery days, easy, warm, steaming, and healthy go a long, long way.

Red peppers are incredible high in antioxidants, and they are known to fight everything from the common cold to heart disease and even cancer. Just one bell pepper has twice the daily RDA for Vitamin C.

While peppers are a favorite of cooks and chefs for their tastiness and versatility (dips, soups, stuffed peppers… and so much more), they’re also a powerhouse healthy food.

Red Pepper Soup Ingredients

Specific ingredient measurements are in the recipe card at the bottom of this post. Here’s a list of what you need to gather to make the soup:

  • Olive oil
  • Shallot
  • Russet potato
  • Celery
  • Jar of roasted red peppers
  • Can crushed tomatoes in juices
  • Tomato paste
  • Coconut milk
  • Aromatics: Dried dill, garlic powder, dried basil, and red pepper flakes

How to Make Red Pepper Soup

Step-by-step instructions are in the recipe card below, but here is a quick overview:

  1. Heat the olive oil in a large Dutch oven or pot over medium-high heat.
  2. Add the potatoes, celery, shallots, and salt and pepper. Cook until the potatoes begin to soften, about 5 minutes.
  3. Add the peppers, canned tomatoes, tomato paste, water, coconut milk, dill, garlic powder, basil, salt and pepper, a pinch of sugar if desired, and red pepper flakes. Bring to a simmer and cook for 15 minutes.
  4. Puree the soup in a blender or using an immersion blender.

7 Healthy Benefits of Bell Peppers

“Bell peppers have a ton of incredibly essential vitamins, antioxidants, and minerals that will help you maintain a healthy lifestyle (and maybe even shed a few pounds),” writes Dr. Axe.

1. May help you lose weight — At only 37 calories per serving, bell peppers can provide your body with a huge number of nutrients while minimally impacting the amount of calories you consume in a day.

2. Reduces risk of cancer and heart disease — Bell pepper nutrition lists a large number of carotenoids, plant-based antioxidants that help reduce the damage that oxidation causes on your cells. The red variety of this type of pepper, in particular, contains very high quantities of beta-carotene, alpha-carotene, lutein, and zeaxanthin.

3. Supports healthy eyes — Antioxidants lutein and zeaxanthin are must-haves when it comes to keeping your eyes healthy!

4. Improves immunity — Bell pepper nutrition contains more than one sickness-fighting power punch! The high presence of vitamin A is essential to fighting both serious diseases, such as cancer, as well as more short-term illnesses, such as the common cold.

5. Maintains good mental health — The good vitamins in bell pepper nutrition are also beneficial in maintaining prime cognitive health. It’s why bell peppers are considered one of the best brain foods.

6. Improves skin health — Not only is a large amount of vitamin C good for your immune system, but it’s also great for your skin! This, along with the carotenoids found in bell peppers, improves the health of your skin and promotes collagen production.

7. Promotes healthy pregnancies — Bell peppers contain 14 percent of the daily recommended amount of folate, a vital nutrient for pregnant mothers.

Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk | 31Daily.com

Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk

When the days grow chilly and I’m seeking comfort food, Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk is one of my go-to recipes.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Author: Stephanie Wilson

Ingredients 

  • 1 tablespoon olive oil
  • large shallot minced
  • 1 large russet potatoes peeled and diced
  • 2 stalks celery diced
  • 12 ounce jar of roasted red peppers drained and rinsed
  • 28 ounces can crushed tomatoes in juices
  • 1 6-ounce can tomato paste
  • 1 cup water
  • 1 14-ounce can coconut milk
  • 2 teaspoons dried dill
  • 1 tablespoon garlic powder
  • 1 teaspoon dried basil
  • 1/2 tsp each salt and black pepper
  • 1 tablespoon sugar optional for taste
  • Pinch red pepper flakes

Instructions

  • Heat the olive oil in a large Dutch oven or pot over medium-high heat. Add the potatoes, celery, shallots, 1/2 teaspoon salt, and pepper to taste and cook until the potatoes begin to soften, about 5 minutes. Add the red peppers, crushed tomatoes, tomato paste, 1 cup water, coconut milk, dill, garlic powder, basil, salt and pepper, sugar, and red pepper flakes. Cover and bring to a simmer, then uncover and cook until the potatoes are tender, about 15 minutes.
  • Transfer the soup to a blender and, keeping the lid slightly ajar, puree until smooth. Or use an immersion blender. Season with additional salt and pepper to taste, and ladle into bowls.

Nutrition

Calories: 291kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

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Course: Soup
Cuisine: American
Keyword: red pepper soup

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4 Comments

  1. Love the picture and and the ingredients and chose to give a try. Wonderful, delicious, awesome soup. Easy to make and a pleasure to eat. Packed up a couple containers to freeze for another time. Thanks for a great recipe of soup. Will make again and again.

    1. Hi Larry! So glad you loved the soup. It’s one of our favorites too and like you, we LOVE to freeze it!

  2. Your list of ingredients does not include shallots, but the instructions do. Also, your list of ingredients includes dried dill, basil, and garlic powder along with sugar and red pepper flakes, yet it is never mentioned in the instructions when to include them.

    1. Thank you for catching that, Linda. Somehow it had reverted to an earlier working draft. We have updated the recipe and it is correct. Thanks again!

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