Roasted Red Pepper & Veggie Soup

Gluten-Free, Dairy-Free & High-protein

This Roasted Red Pepper & Veggie Soup is a hearty, nutrient-rich bowl perfect for cooler days. Infused with the natural sweetness of roasted red bell peppers, carrots, and fennel, and balanced with savory undertones from roasted garlic and thyme, this soup is a comforting, flavourful experience. Each spoonful is packed with vitamins, fiber, and antioxidants, promoting good health and digestion. It's ideal for a cozy lunch or dinner and can be paired with gluten-free bread or a fresh salad for a complete meal.

Benefits of Key Ingredients

Red Bell Peppers: High in vitamin C and antioxidants, supporting immune health and reducing inflammation.

Carrots: Rich in beta-carotene and fiber, aiding eye health and digestion.

Fennel: Contains essential nutrients like vitamin C, potassium, and fiber, supporting digestive and immune health.

Garlic: Offers antibacterial and antiviral properties, boosting the immune system and overall well-being.

Cannellini Beans: A plant-based protein source that adds creaminess and fiber, supporting heart health and sustained energy.

Extra-Virgin Olive Oil: Provides healthy fats that promote heart health and contain anti-inflammatory properties.

Thyme: Packed with vitamins A and C and known for its antimicrobial properties, adding flavor and health benefits.

Ingredients

Extra-virgin olive oil: ¼ cup (60 ml), divided

Large red bell peppers: 4 (about 480 g), halved and seeded

Yellow onion: 1 medium (150 g), chopped

Carrots: 3 medium (150 g), chopped

Fennel bulb: 1 small (150 g), coarsely chopped

Whole garlic bulb: 1, top sliced off (leave cloves intact, unpeeled)

Fresh thyme leaves: 1 tbsp

Balsamic vinegar: 2 tbsp

Cooked cannellini beans: ¼ cup (60 g), drained and rinsed

Tomato paste: 2 tbsp

Organic bone broth (or vegetable broth for vegan): 4 cups (960 ml)

Sea salt: ½ to 1 tsp, to taste

Freshly ground black pepper: ½ tsp

Red pepper flakes: ½ tsp (optional)

Method

Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Arrange the halved red bell peppers (cut side down), chopped onion, carrots, fennel, and whole garlic bulb on the baking sheet. Drizzle with 2 tbsp olive oil and season lightly with salt and pepper. Roast for 30-40 minutes or until the peppers are blistered and vegetables are tender. Rotate the tray halfway through for even cooking.

Once cooled, squeeze the soft roasted garlic cloves from the bulb.

Add the roasted red peppers (skins peeled off), onions, carrots, fennel, garlic, thyme, cannellini beans, balsamic vinegar, tomato paste, and bone broth to a large pot.

Use an immersion blender or transfer the mixture to a blender in batches. Blend until smooth. Adjust consistency with additional bone broth if needed.

Add sea salt, black pepper, and red pepper flakes if desired. Simmer for 10 minutes to let the flavors meld.

Drizzle with the remaining olive oil and garnish with fresh thyme or chili flakes. Serve warm.

Nutritional Information (per 1 serving)

Calories: 230 kcal

Carbohydrates: 21 g

Protein: 7 g

Fat: 14 g

Saturated Fat: 2 g

Fiber: 5 g

Sugar: 10 g