Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk

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

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.

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 goes a long, long ways.

Incredibly high in antioxidants, the red pepper is 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… and so much more), they’re also a powerhouse healthy food.

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

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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.

  • Author: Stephanie Wilson
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: Serves 4

Ingredients

1 tablespoon olive oil
large shallot, minced
2 large potatoes, peeled and diced
2 stalks celery, diced
12-ounce jar of roasted red peppers, drained and rinsed
28-ounce can crushed tomatoes in juices
6-ounce can tomato paste
1 cup water
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
3-4 tablespoons sugar
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: 291
Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her family.

2 thoughts on “Healthy Tomato and Roasted Red Pepper Soup with Coconut Milk

  1. Linda R.

    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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