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  • Shannon Crocker RD

Real food fuel: roasted tomato and red pepper soup

“I think I’ve died and gone to soup heaven.”

That’s what I thought the minute I sipped this soup off my spoon. The flavour bursts from the roasted tomatoes, garlic, red pepper and just-made pesto. Add in the crunch of the Good bean chickpeas (for added protein and fibre) and you’ve got a drool-worthy meal in a bowl.

Vegetable-based soups like this one are a simple way to get a whole lot of veggies into your life. Since veggie intake is linked better health, from healthy weights to healthy hearts, we should all try for a little more plant power! I recommend you fill at least half your plate with vegetables and this soup is right on target!


Roasted Grape Tomato & Red Pepper Soup

Prep time: 5 minutes Cooking Time: 45 minutes

Makes: 5 servings (about 1.5 cups each)


3 containers (283 g/10 oz each) grape tomatoes, washed

2 red peppers, washed and chopped

7 cloves of garlic, peeled

3 tbsp (45 ml) extra virgin olive oil

½ tsp (2 ml) coarse sea salt

4 cups (1 l) of sodium-free chicken broth

Garnishes (optional)


Toasted Chickpeas (I use the Good bean)

Freshly ground black pepper, to taste


1. Preheat oven to 400° F.

2. Place tomatoes, peppers and garlic into a large rimmed baking dish. Drizzle with olive oil. Sprinkle with sea salt.

3. Roast for about 35 to 40 minutes or just until the cherry tomatoes are splitting and the garlic is softened.

4. Remove from oven. Put tomatoes, peppers and garlic into a large saucepan. Add sodium-free chicken broth and whirl together with a hand blender until smooth (or transfer small batches to a blender* or food processor). Simmer over low heat until steamy.

5. Serve warm, garnished with generous amounts of freshly ground pepper, a drizzle of pesto and a handful of toasted chickpeas.

* Notes:

  • I’ve made this soup with regular tomatoes from my garden too – about 10 or so should do it. Just wash, core and chop then roast.

  • I love Costco’s Kirkland Brand Organic, No Salt Added Chicken Broth in soups – it actually tastes like something!

  • Be careful when blending hot soup in a blender – be sure to use small batches only.

  • Yay! It’s freezer-friendly! Place cooled soup into a freezer-safe container, leaving space at the top for expansion (about 1 to 2 inches. Freeze for up to 3 months. Defrost in refrigerator and warm gently in a large saucepan.

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