Low Sodium Roasted Red Pepper Soup
Servings
4Serving size
about 1 1/2 cupsThis recipe can easily be multiplied and keeps well for about 48 hours in the refrigerator. Serve with a side salad.
Serve with Beet and Shallot Salad or Caesar Salad or Cole Slaw or Cucumber and Chive Salad or Green Bean and Mushroom Salad or Kale Salad with Pumpkin Seeds or Mushroom Salad
Ingredients
| 2 large (2-1/4 per pound, approx 3-3/4 inch long, 3 inch dia.) Red bell peppers |
| 1 tsp. Olive oil |
| 1 small White onions (red onion, diced) |
| 2 clove Garlic, raw (each sliced in half) |
| 1 Large stalk Celery, raw (diced) |
| 1/2 cup Red Lentils |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 1/2 tsp., leaves Dried thyme |
| 6 cup Water |
| 4 ounce Semisoft goat cheese |
| 4 2-ounce rolls Whole wheat rolls |
Instructions
Place the peppers in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow them to cool.
After the peppers are cooled peel them and then seed and mince.
Place a large sauce pan over medium heat and add the olive oil. Add the red onion and garlic and cook, stirring frequently, for about 3 minutes.
Add the celery and cook for about 3 minutes. Add the roasted red peppers, lentils, salt, pepper, thyme and water. Reduce the heat until the water is simmering.
Cook for 30 minutes. Remove from the heat and add half of the goat cheese. Let the soup cool for about 10 minutes, stirring occasionally to help the goat cheese melt.
Using a blender or stick blender puree until smooth. Serve hot with a whole wheat roll and a half an ounce of goat cheese per serving.
Serve this recipe with one of these vegetable side dishes.
Beet and Shallot Salad
Preheat the oven to 325°F. Scrub the beets and wrap each in foil. Place in the oven. Place the whole shallots in a medium sauce pan with the oil. Cover and place in the oven. Roast the shallots and beets for 50 minutes. Remove from the oven and let cool.…
Caesar Salad
Place the garlic, Worcestershire sauce, pepper, lemon juice, mustard, honey, parmesan cheese, and yogurt in a blender or mini-chopper and process until smooth. Chill for at least 2 hours. Rinse the lettuce, drain, and dry in a salad spinner or patting gently with paper towels. Slice the lettuce crosswise and…
Cole Slaw
Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…
Cucumber and Chive Salad
Mix all ingredients together and chill before serving.
Green Bean and Mushroom Salad
Place the water in a large stock pot over high heat. When the water boils reduce the heat to a simmer and add the green beans. Cook for ten minutes, stirring occasionally, until the beans are slightly tender but not mushy. Remove and place in a large bowl of ice…
Kale Salad with Pumpkin Seeds
Place the olive oil, soy sauce, mustard, honey and pepper in a bowl. Whisk until smooth. Place a small skillet over medium high heat. Add the pumpkin seeds and toast for about 10 minutes until lightly browned. After about 5 minutes of toasting add the dried thyme leaves and toss…
Mushroom Salad
Whisk the olive oil together with the mustard, vinegar, sour cream, milk, salt and pepper. Add the orange zest. Chill. When ready to serve, slice the mushrooms very thin. Toss together with the dressing. Serve on top of the romaine leaf.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
You can use bottled roasted red peppers for this recipe. The flavor is really close, especially in a soup like this one. A large red pepper, roasted, peeled, and seeded, is about 6 ounces. The jars of red peppers that we have seen for purchase are about 12 ounces, so each jar has about two red peppers in it.
Most of them are packed in water with minimal salt, but look carefully – some will have more salt and others are packed in oil.