This roasted red pepper tomato soup is about to become your new favourite quick and easy dish. It is so easy to make and you don’t even need a pot! Once you roast the peppers it’s just a matter of blending everything to creamy perfection. It’s virtually fat-free, high in protein and fibre and has the most amazing flavour thanks to a secret, high-protein ingredient: nutritional yeast!

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

How to Make Roasted Red Peppers

Making your own roasted red peppers is very simple, no fancy equipment or ingredients needed. All you need is red peppers! To make them either line a baking pan with tin foil or a silicone baking mat, cut the peppers in half, remove the seeds and smash them flat on the pan with the insides facing down. Once they’re ready to go, broil them until they start to blacken. This usually takes about 10-15 minutes. That’s it!

Well, kind of. Normally, after they’ve blacked I either wrap them in the tin foil or place a dish cloth over them and let them steam for 10 minutes before peeling off the skins however for this recipe, there’s no need to peel them. We’re gonna toss those whole blackened peppers right into the blender with the rest of the ingredients. You can pick off a few of the blackest spots if you want but I just tossed it all in.

If you love the flavour of roasted red peppers, check out my Roasted Red Pepper Pesto Pasta with KaleSpicy Roasted Red Pepper Hummus and Roasted Garlic and Red Pepper Zoodles.

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

About Nightshade Vegetables

Tomatoes and red peppers, like eggplant, red pepper flakes, paprika and potatoes, are members of the nightshade family. What does this mean? Well, for the majority of people, it’s no big deal as most people have no problem consuming nightshades. Where they may come into play is for people struggling with an autoimmune disease, a digestive sensitivity to them or anyone struggling with inflammatory gut and digestive issues in general.

Nightshades are completely healthy for the majority of people, just keep in mind they can cause reactions in some people, much like wheat or dairy might. If you have leaky gut or an autoimmune disease such as rheumatoid arthritis, after eating nightshades watch for symptoms such as joint pain, digestive issues, reddening of your skin or any type of inflammatory response.

The benefits of eating these foods are many, so I wouldn’t recommend eliminating them from your diet if you don’t have to, it’s just something to be aware of.

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Recipe Nutritional Benefits

This recipe is more or less fat-free, it has a nice amount of protein from the nutritional yeast and it’s fairly low in carbohydrates while still providing plenty of fibre and micronutrients. Let’s take a look the specific benefits of tomatoes and red peppers.

Health Benefits of Tomatoes

Tomatoes are fibre-rich for healthy digestion and a rich source of antioxidants making them a good food for cancer prevention. Similar to red peppers, tomatoes contain a large amount of lycopene which has been shown to defend against many types of cancer. Tomatoes are also very high in vitamin C, another antioxidant that fights cancer-causing free radicals. You’ll also be getting plenty of vitamin A, iron, vitamin K and potassium. Vitamin K is essential in blood clotting and potassium is essential for maintaining healthy nerves and normal blood circulation.

I would recommend opting for organic tomatoes as tomatoes are one of the most highly sprayed crops in the world. Tomatoes are always on the dirty dozen list, or the 12 most pesticide-contaminated foods, so shoot for organic tomatoes and if not, make sure you give them a thorough wash before using.

Health Benefits of Red Bell Peppers

There are a lot of reasons to include red bell peppers in your diet and yellow, orange and green for that matter. Red peppers are loaded with free-radical fighting vitamin C, a powerful antioxidant that also helps increase our absorption of iron, which is great because nutritional yeast adds iron to this recipe. They’re also a good source of vitamin E, another antioxidant that’s especially good or a healthy immune system

Red peppers are also a good source of vitamin B6 and folate, which help proven anemia and vitamin A, which is important for healthy eyes and regenerating cells and tissues. Plus, in addition to the vitamin C, they’re also a source vitamin A and lycopene and these 3 together make the red pepper a serious, disease-fighting superfood.

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Roasted Red Pepper Tomato Soup

This easy soup is vegan, very low in fat, gluten-free, oil-free and despite all that, seriously packed with flavour. I actually can’t get over how delicious and flavourful it is! I added red chili flakes for some spice so it has a bit of a kick to it but you can go ahead and leave those out if you don’t want it spicy. I also used a generous dose of nutritional yeast which gives it an amazing, cheesy, salty flavour and boosts the protein content.

The Easiest Soup Ever

Aside from roasting the red peppers, this soup is going to be made right in your blender. There’s no need to cook it in a pot. Well, you could but to keep things super easy, just toss everything into a blender and mix until smooth and creamy. So easy!

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Vegan Roasted Red Pepper Tomato Soup | Running on Real Food

Roasted Red Pepper Tomato Soup

  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 minutes
  • Yield: 4 1x

This roasted red pepper tomato soup is incredibly flavourful despite being made from just a few ingredients. After you roast the peppers, all you need to do is add everything to a blender and mix until smooth.


Scale

Ingredients


Instructions

  1. To roast the red peppers, turn the oven on to broil and prepare a pan with either tin foil or a silicone baking mat. Cut your peppers in half and remove the seeds then smash each half down on the pan so it’s flat, with the skin facing up.
  2. Broil the peppers until they’re starting to blacken, approximately 15-20 minutes. Once they’re done remove from the oven and add to a blender with the rest of the ingredients. You can pick the very black bits off if you wish but I just threw it all in the blender as is.
  3. Blend all of the ingredients until very smooth.
  4. Heat as needed stovetop or in the microwave. Store in the fridge for up to 5 days or freezer for up to 3 months.

Nutrition

  • Serving Size: 1/4 of recipe (approx. 400 g)
  • Calories: 137
  • Fat: 1 g
  • Carbohydrates: 24 g
  • Fiber: 8 g
  • Protein: 8 g