Roasted Red Pepper Soup

Packed with red bell peppers, this creamy soup delivers a hearty dose of vitamin C, almost three times more than an orange! The flavour of roasted peppers blends perfectly with garlic and chili to create a comforting and nutritious dish. Enjoyed as a warming lunch or a light dinner, this soup is a delicious way to nourish your body and support your immune system. Serve it with a side of crusty bread or a fresh salad for a complete meal.

Ingredients:

• 4 large red bell peppers 

• 1 tablespoon olive oil

• 1 onion

• 3 cloves garlic

• 1 medium carrot

• 1 celery stalk

• 4 cups vegetable broth

• 1 teaspoon smoked paprika

• ½ teaspoon red pepper flakes 

• 1 teaspoon fresh thyme (or ½ teaspoon dried thyme)

• Salt and black pepper to taste

• ½ cup coconut milk or heavy cream

• Fresh basil or parsley for garnish

• Crusty bread for serving 

Method:

1. Preheat your oven to 220°C (425°F). Place whole red bell peppers on a baking sheet and roast for 25-30 minutes, turning occasionally, until the skins are charred and blistered. 

2. Transfer the peppers to a bowl, cover with a plate or plastic wrap, and let them steam for 10 minutes. Peel off the skins, remove the seeds, and chop the peppers.

3. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for 5-7 minutes until softened and fragrant.

4. Stir in the roasted red peppers, smoked paprika, red pepper flakes, thyme, salt, and pepper. Cook for another 2 minutes to allow the flavors to combine.

5. Pour in the vegetable broth and bring to a gentle simmer. Let it cook for 15-20 minutes to allow the flavors to meld together.

6. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, transfer it in batches to a blender and blend until silky.

7. Stir in the coconut milk or cream for a luscious texture. Taste and adjust seasoning as needed.

8. Ladle the soup into bowls, garnish with fresh basil or parsley, and serve with crusty bread for a satisfying meal.

The Recipe’s Health Benefits:

• Red Bell Peppers: Packed with vitamin C (providing more than 200% of the daily recommended intake per cup), red bell peppers support a healthy immune system, promote collagen production for skin and joint health, and act as a powerful antioxidant to combat free radical damage. They’re also rich in vitamin A, which is essential for eye health.

• Onion: Onions are rich in antioxidants and compounds such as quercetin, which have anti-inflammatory properties and may support heart health by lowering blood pressure and cholesterol levels. They contribute to gut health by promoting beneficial gut bacteria.

• Garlic: Garlic is known for its immune-boosting properties, thanks to its high content of sulfur compounds like allicin, which help combat infections and reduce inflammation. It may also support heart health by helping to regulate cholesterol and blood pressure.

• Carrot: Carrots are loaded with beta-carotene, which the body converts into vitamin A to support eye health, immune function, and skin vitality. They also contain fiber, which supports digestive health.

• Celery: A hydrating vegetable rich in vitamins K and C, celery helps reduce inflammation, supports bone health, and aids digestion due to its natural fiber content. It’s low in calories but high in important minerals like potassium and magnesium.

• Crusty Bread: Whole-grain or seeded bread can provide fiber, B vitamins, and energy-boosting complex carbohydrates. A perfect complement to make the meal more satisfying.