Tomato & Red Pepper Soup

 
Red Bell Peppers and Tomatoes are both nutrient-dense, low-calorie foods that offer a variety of health benefits.

High in vitamin C, one red bell pepper provides more than 150% of the daily recommended intake. Red peppers contains beta-carotene, lutein, and zeaxanthin for eye health, an support immunity thanks to their high vitamin C and A content. They are a good source of fibre which aids digestion and supports gut health and are low in calories which make them ideal for weight-conscious diets.
 
Tomatoes are rich in lycopene a powerful antioxidant linked to heart health and reduced cancer risk and a good source of vitamin C and potassium – Important for immune function and blood pressure regulation. Antioxidants help protect against UV damage and folate and vitamin K are beneficial for cell function and bone health. Tomatoes are composed of about 95% water, helping with hydration.
 
Fresh and bursting with flavour, red peppers and tomatoes are in peak season—perfect for adding vibrant colour and natural sweetness to your summer dishes. Their rich, sun-ripened taste brings a fresh-from-the-garden touch to any recipe.

Here's a simple, flavourful vegan Red Pepper and Tomato Soup recipe. It's creamy without dairy, made from whole ingredients, and perfect for a cozy meal. 

Ingredients (serves 3–4)
  • 2 tablespoons olive oil or a splash of water for sautéing (for oil-free)
  • 1 medium onion, chopped
  • 2–3 garlic cloves, minced
  • 2 medium red bell peppers, chopped
  • 4–5 ripe tomatoes, chopped (or 1 can (14 oz) crushed tomatoes)
  • 2 cups vegetable broth (low-sodium preferred)
  • 1 tablespoon tomato paste (optional, for extra depth)
  • 1 teaspoon dried basil or Italian seasoning
  • Salt to taste
  • 1–2 tablespoons nutritional yeast (optional, for added umami and creaminess)
  • ¼ cup plant-based milk or soaked cashews blended in (optional for creamier texture)

Instructions

  1. Sauté Veggies: In a large pot, heat olive oil or water over medium heat. Add the onion and sauté until soft (about 5 minutes). Add garlic and cook another 30 seconds.
  2. Add Peppers & Tomatoes: Add chopped red bell peppers and tomatoes. Cook for about 5–7 minutes until softened.
  3. Add Seasoning & Simmer: Stir in the tomato paste (if using) and dried basil. Pour in the vegetable broth. Bring to a boil, then reduce to a simmer and cook uncovered for 15–20 minutes.
  4. Blend: Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches. Blend until velvety.
  5. Adjust & Finish: Stir in plant-based milk or a small amount of blended cashews if a creamier texture is desired. Add nutritional yeast for a cheesy, rich flavour if you like.
  6. Serve Warm: Taste and adjust salt or seasoning. Serve warm, topped with fresh basil, croutons, or a drizzle of olive oil (optional). 

Optional Add-Ins

  • Roasted red peppers (for deeper flavour)
  • Fresh herbs like basil or thyme for garnish