These days, it seems like there’s a plant-based version of just about everything: burgers, chicken wings, eggs, sausage and much more.
But just because they are plant-based doesn’t necessarily mean they are full of health benefits.
Making your own vegan food is easy. It also ensures you know exactly what you’re getting.
Roasting a red bell pepper gives this hearty soup a smoky flavor, while the mild poblano chile pepper adds a little heat.
Red bell peppers are the healthiest of the bell peppers, says Katie Rankell, director of the UCI Health Weight Management Program. They have 11 times more beta carotene and 1½ times more vitamin C than green peppers.
Chopped cauliflower serves as a nutritious thickener. Its high potassium content helps lower blood pressure, reducing the risk of stroke and heart disease.
Roasted poblano red pepper soup
- 1 tablespoon olive oil, divided
- 1 white onion, diced
- 1 large leek, white part only, thinly sliced
- 1 carrot, diced
- 3 cloves garlic, minced
- 1 head of cauliflower, chopped and stem removed
- 1 red bell pepper, whole
- 1 poblano chile, whole
- 4 cups vegetable broth
- 1 cup cashews
- 1 ½ cups non-dairy milk, such as oat milk or soy milk
- Salt, to taste
- Pepper, to taste
Turn on your oven’s broiler.
Place the cashews in milk and soak for 30 minutes.
While the cashews soak, brush the poblano chile and red pepper with olive oil. Season with salt and pepper. Place in the broiler, turning every few minutes until blackened on all sides (about 10 minutes total).
Once peppers are blackened, place them in a plastic bag or plastic container to steam and cool. When fully cooled, peel the skin of the peppers, remove the seeds and dice.
Heat the remaining olive oil in a large saucepan. Add the onion, leek and carrot. Season with salt and pepper to taste. Cook until softened.
Add the garlic and cook until fragrant. Add the cauliflower and cook for 5 minutes, stirring frequently. Add the roasted poblano chile and red pepper, stirring to combine.
Add the vegetable broth and bring to a boil. Reduce heat and simmer for 20-30 minutes, or until vegetables are very soft.
Use a blender or immersion blender to blend the soup until smooth.
Blend the cashews and the milk in a blender or with an immersion blender until thick but still easy to pour. Pour blend into soup, stir and heat through for 5 minutes.
- 242 calories
- 14.9 g fat
- 19.8 g carbohydrate
- 10.2 g protein
- 3.3 g fiber