Roasted Tomato and Red Pepper Soup Recipe

What Is Roasted Tomato and Red Pepper Soup?

Roasted Tomato and Red Pepper Soup is a blended vegetable soup made from Roma tomatoes and red bell peppers roasted until their edges char, then pureed with garlic, onion and vegetable broth into a smooth, deep orange soup. Roasting concentrates the natural sugars in the vegetables, giving it a rounder, smokier flavor than a soup made from raw tomatoes.

What Makes This Recipe Anti-Inflammatory?

Roma tomatoes supply lycopene, a carotenoid that becomes more bioavailable once roasted with olive oil, since heat and fat shift it into a form the gut absorbs more readily than raw tomatoes do. Red bell peppers add plenty of vitamin C, beta-carotene and capsanthin. The olive oil drizzled on top contributes oleocanthal, a polyphenol studied for its effect on the COX enzymes behind inflammatory signals.

Garlic contributes organosulfur compounds, and the toasted pumpkin seeds add magnesium, vitamin E and monounsaturated fat. Unlike canned or boxed tomato soups, which usually rely on added sugar and cream for body, this soup gets its thickness from the roasted vegetables alone, with no added sugar, cream, refined flour or refined seed oil.

Ingredients

• 3 pounds Roma tomatoes, halved lengthwise
• 3 large red bell peppers, halved and seeded
• 1 large yellow onion, cut into 1-inch wedges
• 6 cloves garlic, peeled
• 3 tablespoons extra-virgin olive oil, divided
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1 teaspoon fine sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 cups low-sodium vegetable broth
• 2 teaspoons red wine vinegar
• 1/3 cup chopped fresh basil, divided
• 1/4 cup raw hulled pumpkin seeds

Directions

Step 1

Preheat the oven to 425°F. On a rimmed sheet pan, toss the tomatoes, peppers, onion wedges and garlic with 2 tablespoons of the olive oil, the smoked paprika, thyme, salt and pepper. Arrange the tomatoes cut side up and the peppers cut side down.

Step 2

Roast for 45 minutes, until the pepper skins blister and turn dark brown and the tomatoes collapse with charred edges.

Step 3

Transfer the roasted vegetables and all the pan juices to a large pot. Add the vegetable broth.

Step 4

Blend the mixture smooth with an immersion blender directly in the pot, or in batches in a standing blender, until no chunks remain.

Step 5

Bring the soup to a gentle simmer over medium heat and cook for 10 minutes, until it thickens slightly and coats the back of a spoon.

Step 6

While the soup simmers, toast the pumpkin seeds in a dry skillet over medium heat for about 3 minutes, shaking the pan often, until they puff and start to pop.

Step 7

Remove the soup from the heat and stir in the red wine vinegar and half of the basil. Ladle into bowls and top with the toasted pumpkin seeds, the remaining basil and the last tablespoon of olive oil drizzled over.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Can I use canned tomatoes instead of fresh Roma tomatoes?
A1: Yes, though you lose some of the char that builds flavor. Use two 28-ounce cans of whole tomatoes, drained, and roast them with the peppers, onion and garlic for about 25 minutes instead of 45, since canned tomatoes hold less water and cook down faster than fresh ones.

Q2: How long do leftovers keep, and can I freeze the soup?
A2: Store the soup in an airtight container in the refrigerator for up to four days. It also freezes well for up to three months. Thaw it overnight in the refrigerator, then reheat gently on the stovetop, stirring often, since the puree can separate slightly if it boils too hard.

Q3: Why did my peppers not blister properly?
A3: This usually means the peppers were crowded on the pan or placed skin side up. Cut side down against the hot pan, with space between the pieces, lets steam escape so the skins blister and darken instead of just softening. Rotate the pan halfway through roasting for even color.

Q4: Can I make this soup ahead of a dinner?
A4: Yes. Roast the vegetables and blend the soup up to two days ahead, then store it covered in the refrigerator without the vinegar, basil or pumpkin seeds. Reheat it gently on the stovetop and stir in the vinegar, basil and toasted seeds just before serving so they stay fresh.

Q5: Who is this soup a good fit for?
A5: It suits anyone avoiding dairy or gluten, since the recipe contains neither and gets its thickness from vegetables rather than cream or flour. It also works well for batch cooking, since it keeps and reheats cleanly, and makes a light course before a heavier main.

This soup is mostly hands off while the oven does the roasting, and it tastes even better the next day once the flavors settle.