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Healthy Tomato Pepper Soup

Helen T. Patterson
A simple, flavorful soup combining roasted red peppers, vine tomatoes, onion, and garlic.
Blended smooth with a touch of stock, this fiber-rich, low-fat soup is perfect for quick weeknight dinners or meal prep, delivering warmth, nutrition, and comfort in every bowl.
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Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course Soup, Starter
Cuisine International, Plant-Based
Servings 3

Equipment

  • 1 chopping board
  • 1 knife
  • 1 roasting tin
  • 1 blender

Ingredients
  

  • 500 g large vine tomatoes
  • 3 red bell peppers
  • 1 stock cube or 1 stock pot
  • 1 yellow onion
  • 3 garlic cloves whole, unpeeled

Instructions
 

  • Prepare the Vegetables: Begin by gathering your fresh produce. Place the vine tomatoes, red bell peppers, and yellow onion on a chopping board.
    Using a sharp knife, roughly chop the tomatoes into large wedges, slice the peppers in half to remove the seeds and membranes, then cut them into chunks.
    Finally, peel the onion and cut it into quarters. Keeping the pieces fairly uniform in size will ensure that all vegetables roast evenly in the oven.
  • Add the Garlic for Depth: Take the three garlic cloves and leave them unpeeled.
    This may seem unusual, but roasting garlic in its skin prevents it from burning and helps it soften into a sweet, mellow paste.
    Place the whole cloves alongside the chopped vegetables. The garlic will infuse the soup with a rich background flavor once blended.
  • Arrange on Roasting Tin: Line a roasting tin with parchment paper if desired for easier cleanup.
    Spread the tomatoes, peppers, onion quarters, and garlic cloves evenly across the tin in a single layer.
    Avoid overcrowding, as this allows the vegetables to caramelize properly and develop deep, smoky flavors during roasting.
  • Roast to Enhance Flavor: Preheat your oven to 200°C (390°F). Place the roasting tin on the middle rack and allow the vegetables to roast for 45 minutes.
    During this time, the tomatoes will release their natural juices, the peppers will soften and sweeten, and the onions will caramelize beautifully.
    This slow roasting process is what gives the soup its rich and comforting taste. No additional oil is required, making the soup naturally lighter and lower in fat.
  • Cool and Prepare for Blending: Once the vegetables are fully roasted, remove the tray from the oven and set it aside for a few minutes to cool slightly.
    Take each roasted garlic clove and gently squeeze from the base—the soft, golden paste inside will slip out easily, leaving the papery skin behind.
    Discard the skins and keep the sweet roasted garlic for blending.
  • Blend into a Silky Soup: Transfer the roasted tomatoes, peppers, onion, and garlic paste into a high-speed blender.
    Add the stock cube (or stock pot) along with about 300 ml (1 ¼ cups) of hot water to start.
    Blend on high until the mixture is completely smooth and velvety in texture.
    If the soup is too thick, gradually add more water until you reach your desired consistency.
    Taste and adjust seasoning if needed—though the roasted vegetables often provide enough natural sweetness and balance.
  • Serve and Enjoy Immediately: Once blended, pour the hot soup into bowls and serve right away.
    For a simple garnish, drizzle with a touch of olive oil, sprinkle with cracked black pepper, or top with fresh basil leaves.
    Pair it with a slice of crusty bread or a light side salad for a wholesome, filling meal.
  • Save for Later (Optional): If you have leftovers, allow the soup to cool completely before transferring it to an airtight container.
    Store it in the refrigerator for up to 3 days or freeze it for up to 3 months.
    When reheating, simply warm it gently on the stovetop or in the microwave, adding a splash of water if needed to loosen the texture.

Notes

  • Roasting the vegetables brings out deep, naturally sweet flavors that make this soup rich and satisfying.
  • Garlic roasted in its skin turns soft, buttery, and blends smoothly into the soup without bitterness.
  • The recipe is naturally oil-free, keeping it light and healthy without compromising taste.
  • You can easily adjust the consistency—add more stock for a thinner soup or keep it thick and hearty.
  • Spice levels are flexible; add chili flakes, paprika, or cayenne if you prefer extra heat.
  • Toppings like croutons, fresh herbs, or a swirl of cream (or coconut milk) add variety and flair.
  • Perfect for meal prep—make a big batch, refrigerate for 3 days, or freeze for up to 3 months.
  • Works as both a light starter and a wholesome main when paired with bread, salad, or protein.