High Protein Roasted Red Pepper Soup

Creamy Roasted Red Pepper Soup

I am completely on the soup bandwagon, and it only took 30 years. Well, to be fair, I think I loved soup as a kid, but I also didn't know anything about nutrition.

This roasted red pepper soup is lighter compared to traditional versions that lean heavily on cream and cheese. My recipe uses silken tofu for creaminess, a modest amount of gouda for flavor, and tons of veggies for volume and micronutrients. You get that restaurant style richness, with incredible macros. 

Ingredients

• 10g oil (I used sun dried tomato oil, olive oil works just as well)
• 2 onions, diced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 4 cloves garlic, minced or pressed
• 40g sun dried tomatoes, chopped
• 170g tomato paste
• 26 oz roasted red peppers, drained
• 4 cups chicken stock
• 1 tsp Italian seasoning
• Dash cayenne pepper
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp sugar
• 80g gouda cheese, grated
• 16 oz silken tofu
• Optional garnish: scallions or chives

Instructions

1. Heat oil in a large pot over medium heat. Add onions, carrot, and celery. Cook 15-20 minutes until golden brown.
2. Add garlic, sun dried tomatoes, and tomato paste and cook for 5-10 minutes until fragrant.
3. Add in the roasted red peppers, chicken stock, Italian seasoning, cayenne, salt, pepper, and sugar. Bring to a simmer and cook for 30 minutes.
4. Carefully blend the soup using an immersion blender or countertop blender until completely smooth (if using a normal blender, take the upper plastic cap/lad off to let steam escape. Otherwise, the pressure will cause the soup to explode)
5. Add in silken tofu, and continue to blend. Add freshly grated gouda cheese and stir gently until melted.
6. Taste and adjust seasoning as needed. Serve with scallions or chives as a garnish.

Nutrition & Macros, Makes 6 servings. Per serving:

• Calories: 190 kcal
• Protein: 13 g
• Carbohydrates: 18 g
• Fat: 8 g
• Fiber: 4 g