Chilled soups are my go-to on a hot summer day! They are refreshing and packed with fresh, healthy, anti-inflammatory ingredients that make it so easy to meet your nutrition goals! Change up the flavors by using different vegetables like in my chilled cucumber yogurt soup, or even fruit like in my chilled melon soup with bacon. This Roasted Red Pepper Soup is a low calorie but satisfying meal, perfect for lunch or a light dinner. Enjoy as is, or pair it with a salad, fish or your favorite protein.
Why Make Chilled Soup?
Are your gardens overflowing yet? Perhaps you went a little overboard at the farmers market last weekend (like I did)? Maybe you have an abundance of red peppers that you don't know what to do with? Chilled soups are a great way to use them up!
Chilled Soups are:
- refreshing
- easy to make
- versatile (you can make them with so many different veggies and fruit)
- usually require minimal to no cooking
- a great way to cool down in the heat
- great as an appetizer or light meal
Roasting Peppers On Grill or Stove Top
It's really so easy to roast peppers and the flavor is so much better than what you will get from a jar. In my opinion, there is almost no comparison!
If you have a grill, perfect. If not, you can easily roast the peppers over the stove or on a stove top grill pan. The peppers are roasted on a high flame for about 5-6 minutes per side until the skins are charred, then placed into a large covered bowl until cool enough to handle. Skins are removed leaving you with the most flavorful, tender, smoky, sweet vegetable. It will take all of your willpower not to gobble them up!
Instructions At A Glance
Once you've cooked the quinoa and roasted the peppers, the rest of the recipe moves quickly.
- Aromatics are sautéed in a soup pot with some oil and the peppers are added in with some vegetable stock to simmer for about 10 minutes.
- Everything gets blended together for a light, yet satisfying soup that can be served hot or chilled as I prefer it, especially in the summer.
- The quinoa, avocado and scallions are added to the soup and give it a good dose of protein, texture and healthy fats. A squirt of lime juice adds a bright, citrusy kick to top it all off!
Roasted Red Pepper Soup with Quinoa
Equipment
- 1 soup pot
Ingredients
- 1 onion chopped
- 1 cup quinoa cooked
- 1 garlic clove sliced
- ¼ teaspoon red pepper flakes
- 4 roasted red bell peppers stems, skin and seeds removed, quartered
- 3 cups low sodium vegetable stock
- 1 avocado
- 2 scallions sliced
- 1 lime
- ½ teaspoon kosher salt
Instructions
- Heat oil in a medium saucepan.
- Add onion, garlic and red pepper flakes stirring until onion is tender about 6-8 min.
- Add roasted peppers, stock and salt.
- Bring to a boil and simmer for 10 minutes.
- Let cool slightly.
- Working in batches, puree soup in a blender until smooth, or use an immersion blender and puree soup directly in the pot.
- Refrigerate to chill soup (at least 2 hours) or serve hot.
- Ladle soup into bowls and top with a scoop of quinoa, avocado slices, a few pieces of scallion and a squirt of lime juice. Season to taste.
Subscribe
Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
Leave a Reply