Mediterranean Diet Creamy Tomato and Roasted Red Pepper Soup
Indulge in the rich, vibrant flavors of this Mediterranean Diet Creamy Tomato and Roasted Red Pepper Soup, a wholesome and satisfying comfort food perfect for any season. This velvety soup is a delightful blend of roasted red bell peppers, fire-kissed for depth, and hearty tomatoes simmered with aromatic garlic, onions, and Mediterranean herbs like oregano and basil. A generous splash of coconut milk adds a luscious, creamy texture while keeping the recipe dairy-free and plant-based. Ready in just under an hour, this soup is as nourishing as it is flavorful, making it an ideal choice for a healthy dinner or light lunch. Serve it hot with a garnish of fresh basil and pair with crusty whole-grain bread for a complete Mediterranean-inspired meal.
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Recipe Information
Ingredients
- 2 red bell peppers
- 2 tablespoons extra virgin olive oil
- 1 medium onion
- 3 garlic cloves
- 4 cups vegetable broth
- 14.5 ounces canned diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup coconut milk
- 0.25 cup fresh basil leaves
Instructions
Preheat your oven to 450°F (230°C).
Cut the red bell peppers in half, remove seeds and membranes, and place them cut-side down on a baking sheet. Drizzle with 1 tablespoon of olive oil.
Roast the peppers in the preheated oven for 20-25 minutes, until the skin is charred and blistered.
While the peppers are roasting, chop the onion and garlic.
Heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Add the garlic and sauté for an additional minute until fragrant.
Pour in the vegetable broth and canned diced tomatoes (with their juices). Add the oregano, basil, salt, and black pepper.
Once the peppers are done, remove them from the oven and cover them with foil or a kitchen towel to let them steam for 10 minutes. This will make peeling easier.
Peel off the skins from the peppers and coarsely chop them.
Add the chopped roasted peppers to the pot and bring the mixture to a simmer. Cook for 15-20 minutes to let the flavors meld.
Use an immersion blender to blend the soup to a smooth consistency, or carefully transfer to a blender in batches.
Return the blended soup to the pot and stir in the coconut milk. Heat gently until warmed through.
Serve hot, garnished with fresh basil leaves.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.2 g | 64% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5185 mg | 225% | |
| Total Carbohydrate | 126.1 g | 46% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 58.2 g | ||
| Protein | 25.5 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 357 mg | 27% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 3524 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
