Roasted Red Pepper Soup

Sep 24, 2022

This colourful roasted red pepper soup is creamy, flavourful, and can be made dairy-free for those with allergies or intolerances!

Soups are the salad of winter! In other words, soups are a great way to build more veggies into your diet in a way that is warm, comforting, and appealing during the colder months. While this soup is delicious solo, we recommend pairing this veggie-packed soup with a protein and carbohydrate source to complete the meal. While not pictured, let's explore how pairing this soup with a sandwich would encompasses the Fundamental Four food groups we teach clients in our 1:1 nutrition coaching program:

  • Volume: roasted red peppers and onions
  • Fat: coconut milk in the soup and cheese if you added it to a sandwich
  • Protein: turkey in the sandwich or another protein like chicken
  • Carbohydrate: multigrain bread

Of course, you can always adjust the portions and sources to servings and ingredients that suit your unique energy needs and personal preferences!




 NOTE: the nutrition breakdown is for about 2 cups of the soup. You can find the full nutrition breakdown here.


  • 6 red bell peppers
  • 1 tablespoon olive oil
  • 1 small onion
  • 2 cloves garlic
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 3 cups broth (eg. chicken or vegetable broth)
  • 1 can coconut milk (substitute cream)


  1. Slice the peppers in half and remove the seeds and stems. Bake at 425 degrees Fahrenheit for 25-30 minutes and then broil at 500 degrees Fahrenheit for 5 minutes to slightly char the peppers.
  2. Mince the garlic and dice the onion. Then, in a large pot, heat the olive oil and add the onion, garlic, and salt to the pot. Cook until the onions are translucent. If the onions stick to the pot, add a small splash of water to deglaze and prevent burning.
  3. Chop the roasted peppers and add to the pot alongside the salt, oregano, and broth. Bring the soup to a boil and then reduce the heat and let simmer for 15 minutes.
  4. Add the coconut milk to the soup and then transfer the soup to a blender or use an immersion blender to puree. Return the mixture to the pot to reheat and then serve.

Tip: for presentation, reserve some of the coconut milk before adding to the soup to swirl into the soup!



Antioxidants in the bell peppers give them their deep red color. Antioxidants in bell peppers including quercetin, capsaicinoids, vitamin C, beto-carotene, and lycopene play a role in combatting inflammation which we talk about in our podcast episode (here) and blog (here).

Whlle this soup is rich in vegetables and fats from the coconut milk, we recommend completing the meal by adding a protein and carbohydrate source. For example, making a grilled and cheese turkey panini to dip into the soup as described above!


Check out our Instagram Reel where we show you how to make this recipe. You can find it here



Ready to bring the evidence-based nutrition support of our Registered Dietitians into your kitchen? 

Check out Comprehensive Nutrition Coaching!

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