Roasted Red Pepper Soup

Anti-Inflammatory

Roasted Red Pepper Soup

A silky, lycopene-rich soup with roasted peppers, sun-dried tomatoes, and white beans — finished with a dairy-free basil cashew cream. Anti-inflammatory, deeply satisfying, ready in 30 minutes.

Prep: 10 min

Cook: 20 min

Servings: 4

Difficulty: Easy

Ingredients

• 4 large red bell peppers, halved and seeded
• 1 yellow onion, roughly chopped
• 4 garlic cloves, peeled
• 2 tbsp extra virgin olive oil
• 1 can (15 oz) cannellini or white beans, drained
• ¼ cup sun-dried tomatoes (oil-packed, drained)
• 3 cups low-sodium vegetable broth
• 1 tsp smoked paprika
• ½ tsp dried thyme
• 1 tbsp balsamic vinegar
• Sea salt and black pepper, to taste

For the basil cashew cream (optional)

• ½ cup raw cashews, soaked in hot water 15 min
• ¼ cup water
• ¼ cup fresh basil leaves
• 1 tbsp lemon juice
• 1 small garlic clove
• Pinch of sea salt

Instructions

Roast the vegetables

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. Place the pepper halves cut-side down on the sheet alongside the onion and whole garlic cloves. Drizzle with olive oil and a pinch of salt.
3. Roast for 20 minutes, until the pepper skins are blistered and the onions are golden at the edges.

Build the soup

1. Transfer the roasted vegetables to a blender. Add the white beans, sun-dried tomatoes, broth, smoked paprika, thyme, and balsamic vinegar.
2. Blend on high until completely smooth and creamy, 60–90 seconds.
3. Pour into a pot and warm over medium heat for 3–5 minutes. Season with sea salt and black pepper to taste.

Make the basil cashew cream

1. Drain the soaked cashews. Add them to a small blender with water, basil, lemon juice, garlic, and salt.
2. Blend until silky smooth, scraping down the sides as needed.

Serve

1. Ladle soup into bowls. Swirl in a generous spoonful of basil cashew cream and finish with a drizzle of olive oil and cracked black pepper.

Chef's Notes

Roasted red peppers are one of the most concentrated sources of lycopene — a carotenoid studied for its role in reducing inflammation and oxidative stress. Pairing them with healthy fat (olive oil, cashews) increases absorption. Make a double batch and freeze in mason jars for an easy weeknight bowl that supports your healing without effort.

Print Recipe