This vegan roasted red pepper and tomato soup is a tasty appetizer or side dish that is full of delicious and fresh ingredients. It’s the perfect way to use red peppers and/ or tomatoes from a farmers market or your own garden.
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Is this Vegan Roasted Red Pepper Tomato Soup Balanced?
I’m all about helping vegans live a balanced lifestyle and that starts with meeting nutrient needs!
This roasted tomato red pepper soup is meant to be a side dish or appetizer. On its own, it’s not a balanced meal as it lacks protein and fats. It’s also not very high in carbohydrates either.
If you want to add more fats, consider topping the soup with an extra drizzle of olive oil, or top with some vegan sour cream. A drizzle of coconut milk is also a nice addition!
For protein, chickpeas or beans could be tossed into the soup, or serve with roasted chickpeas as a “crouton”.
Health Benefits of Tomatoes
Despite being lower in protein, fats and carbohydrates, there’s still plenty of nutritional value in this soup. Tomatoes and red peppers are a source of vitamin C, vitamin A, vitamin K, magnesium, potassium, folate and fibre.
Tomatoes are a delicious ingredient to use both raw and cooked. They are especially tasty when roasted. An interesting thing about tomatoes is their high levels of a compound called lycopene. Lycopene is not an essential nutrient but is associated with positive health impacts.
Lycopene is a type of carotenoid, however it doesn’t have any vitamin A activity in the body like the other common carotenoid, beta-carotene. As with other carotenoids, lycopene is an antioxidant.
The antioxidant activity of lycopene may be beneficial in the same way other antioxidants are: they help protect the body from damage by free radicals. High levels of free radicals may be linked to certain diseases.
Lycopene and Fat Consumption
The body can absorb lycopene better after a tomato is cooked. Lycopene is also better absorbed when fat is included with the meal.
This is why I always recommend adding some healthy fats to each meal; fat helps increase the absorption of beneficial plant compounds such as lycopene as well as essential nutrients including vitamin A and vitamin E.
You can choose to add healthy fats in many ways but the simplest (and often most economical) is to use olive oil (or another type of oil). Nuts, seeds and avocados are other options, as are olives.
I hope you enjoy this nourishing soup. Let me know what you served it with in the comments below and be sure to tag me @lettucevegout if you share your creations to social media.
Note: the recipe calls for Herbamare seasoning which is a salt and herb/ vegetable blend. You can substitute the 1 tsp of Herbamere with ½ tsp salt and ½ tsp of an herb blend (Italian blend or Herbs de Provence works well).
Vegan Roasted Red Pepper and Tomato Soup
- 4 large red peppers about 5-6 C chopped
- 4 large tomatoes or 6-7 medium sized tomatoes; about 5-6 C chopped
- 2 tbsp olive oil
- 5 cloves garlic or to taste
- 1 large onion
- 1 C vegetable broth
- 1 tsp Herbamare seasoning see note above
- 1 tsp Italian blend herb seasoning
- ½ tsp smoked paprika
- Black pepper to taste about ¼ tsp
- If you’re using sour cream to top the soup, start by making that (recipe linked above).
- Preheat oven to 400 °F.
- Chop the 4 red peppers, 4 large tomatoes and 1 onion into large chunks. Mince the garlic.
- Toss the vegetables with all the seasoning (2 tbsp olive oil, 1 tsp Herbamere, 1 tsp Italian blend, ½ tsp smoked paprika, black pepper to taste).
- Line two large baking trays with parchment paper. Lay the vegetable mix out onto the pans in an even layer.
- Bake for 20 minutes. Toss the vegetables around then bake for another 15-20 minutes or until the pepper edges start to blacken (you can blacken them as desired; the blackened parts add flavour).
- Carefully transfer the vegetables into a large stock pot. Use an immersion blender to puree the soup to your ideal consistency (can keep it chunky or make it smooth). If you don’t have an immersion blender, a food processor works well; if using a food processor, pulse the soup in small batches to keep some texture. If you enjoy a smooth consistency, blending with a regular blender also works.
- Serve topped with vegan sour cream, coconut milk, roasted chickpeas, croutons or other toppings of your choice.
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This is an updated post: Original post date September 2019.