Recently, I went to my favorite co-op, Common Market, for lunch. They have a great selection – hot food bar, salad bar, made-to-order sandwiches, smoothies, coffees, juices, and soups. For this trip all I really wanted was some soup, it had been really cold and I needed something to warm me up!
Now, when you are on Ideal Protein its really hard to find a soup that meets the requirements – especially one you didn’t make yourself. However, Common Market is usually really good about having something. That day they were featuring a roasted red pepper soup that looked delicious. Granted their soup did have some cream in it, but everything else was IP phase one approved! I decided to have a small cup…and it was delicious! It was so good that I actually thought about it for the rest of the week! How can I make this soup at home? If I made it at home I could take the cream out…then it would be IP friendly! So, this past week I embarked on a quest to make the perfect IP friendly Roasted Red Pepper Soup!
Spicy Roasted Red Pepper Soup
Recipe by: Jamie Boden at My Beautiful Ideal
- Nonstick spray
- 4 large red bell peppers, halved – remove seeds and stems
- 1 tablespoon olive oil
- 1/2 cup celery, chopped
- 5 oz can tomato paste
- 28 oz can crushed tomatoes
- 32 oz vegetable broth
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons crushed red pepper flake (adjust based on your taste)
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon paprika
- 1 bay leaf
- Dried parsley
- Preheat oven to 500 degrees.
- Spray a baking sheet lightly with nonstick spray.
- Place halved peppers on the baking sheet skin side down. Roast in the oven for 30 minutes. Remove from oven and set aside.
- In a soup pot warm the olive oil and saute the chopped celery.
- Add the tomato paste and cook for another 3-4 minutes.
- Add the crushed tomatoes, vegetable broth, salt, pepper, crushed red pepper, garlic powder, onion powder, paprika, bay leaf, and roasted peppers.
- Let simmer on low heat for 20-25 minutes.
- Remove the bay leaf.
- Use an immersion blender (or food processor or upright blender – if using these be careful with the hot liquid) and blend the soup until smooth!
- Serve hot with a sprinkle of parsley on top.
- This would be a great option for lunch on IP phase 1 – I would pair this soup with a side salad to round it out to 2 cups of vegetables.
- Because tomatoes are a vegetable that is allowed in limited quantities in phase 1 I would count this recipe as your tomato intake for the week.
- For dinner, you could add some protein to the soup. I think grilled chicken would be really good.
- Also, if you aren’t in phase 1 and would like some dairy, you could add some cream to the soup or sprinkle some cheese on top.
Nutrition: Calories 126, Protein 5g, Carbohydrate 21g, Dietary Fiber 7g, Total Sugars 13g, Total Fat 3g.