Spicy Roasted Red Pepper Soup

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

  • Servings: 6
  • Print

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


  1. Preheat oven to 500 degrees.
  2. Spray a baking sheet lightly with nonstick spray.
  3. Place halved peppers on the baking sheet skin side down. Roast in the oven for 30 minutes. Remove from oven and set aside.
  4. In a soup pot warm the olive oil and saute the chopped celery.
  5. Add the tomato paste and cook for another 3-4 minutes.
  6. Add the crushed tomatoes, vegetable broth, salt, pepper, crushed red pepper, garlic powder, onion powder, paprika, bay leaf, and roasted peppers.
  7. Let simmer on low heat for 20-25 minutes.
  8. Remove the bay leaf.
  9. 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!
  10. Serve hot with a sprinkle of parsley on top.
  11. Enjoy!


  • 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.

What is your favorite healthy soup to make in the winter? If you try my Spicy Roasted Red Pepper soup I would love to see how it turns out! Tag My Beautiful Ideal on Facebook or Instagram!

3 thoughts on “Spicy Roasted Red Pepper Soup

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