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Carrot and Red Pepper Soup

Makes 4 1 1/2-cup servings

1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers
2 cups soymilk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.

Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.

Per 1 1/2-cup serving

  • Calories: 124
  • Fat: 2.3 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 16.9%
  • Cholesterol: 0 mg
  • Protein: 5.8 g
  • Carbohydrates: 21.9 g
  • Sugar: 11.2 g
  • Fiber: 4.9 g
  • Sodium: 418 mg
  • Calcium: 190 mg
  • Iron: 1.9 mg
  • Vitamin C: 102.8 mg
  • Beta Carotene: 8274 mcg
  • Vitamin E: 3.5 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.