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Quick & Healthy Recipe: Red Pepper Cream Soup

Posted Nov 13 2009 10:00pm

red-pepper My recent cream of mushroom soup recipe was such a hit that many of you have been asking for another “blend and heat” soup recipe.  I am happy to oblige!

Here is a similar concoction that beautifully highlights the natural sweetness in red peppers and carrots.  Perfect for fall!  Like the mushroom soup, this is fairly hearty and filling, so you can simply follow it up with a light entree.

YIELDS:1 serving


1 cup water
1/2 cup raw cashews, almonds, or sunflower seeds
2/3 cup raw red pepper strips
1/4 cup raw green pepper, diced
4 baby carrots
2 Tablespoons raw onion, chopped
1 Tablespoon chopped celery
1/4 cup fresh or frozen corn
1 garlic clove
1 Tablespoon lemon juice
1/6 teaspoon salt
Black pepper, to taste
1/4 teaspoon powdered ginger


Combine all ingredients in blender and process until well combined.

Transfer to small pot and heat on stovetop for 2 or 3 minutes.

NUTRITION INFORMATION (for cashew variation):

384 calories
4 grams saturated fat
400 milligrams sodium
6 grams fiber
13 grams protein

Excellent source of: Copper, vitamin A, vitamin C

Good source of: Folate, iron, magnesium, manganese, phosphorus, potassium, vitamin B6, vitamin E, vitamin K

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No Commentscalories, copper, fiber, folate, iron, magnesium, manganese, phosphorus, potassium, protein, recipes, saturated fat, sodium, soup, vegan, vitamin A, vitamin B6, vitamin C, vitamin K

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