O2 Fitness Club Recipes: Roasted Red Pepper and Carrot Soup

Jul 18, 2013

Written by: Lauren Stewart, Personal Trainer, O2 Fitness Chatham

This soup is low-calorie, vegan, spicy, and delicious, and it's one of my summer favorites. Even if you’re not a vegetables person, you will taste the warmth of summer in this simple soup recipe. Find all of the fresh ingredients used in this recipe at the store or your local farmer’s market this summer!


  • 1 large (or 2 medium) red bell pepper
  • 2 tablespoons olive oil
  • 1 bay leaf
  • 1/2 teaspoon red pepper flakes (optional for extra heat)
  • 1/2 teaspoon cayenne pepper (optional for extra heat)
  • 1/2 teaspoon curry powder
  • 4 cloves minces garlic
  • 1 large onion diced
  • 1 lb. fresh carrots peeled and sliced thin
  • 1 teaspoon salt
  • 1 tablespoon honey (optional)
  • 4 cups hot water
  • 2 tablespoons lemon juice
  • ground pepper to taste

Optional garnishes: chopped cilantro, thin-sliced red bell pepper, crusty bread



  • Preheat oven to 375 degrees.
  • Wash the bell peppers and place on roasting pan.
  • Roast in oven for 1 hour or until blackened on the outsides.
  • When bell peppers are done, take them out of the oven and let them cool for 10 minutes. Then, remove the blackened skin, stems, and seeds, and slice pepper into chunks. Peppers should be soft, tender, and aromatic. Set aside for later.
  • Heat oil on medium heat in a medium (2 quart) pan. Add spices, bay leaf, and garlic, and cook for 15 seconds. Then add in onions and carrots, cover, and let the veggies sweat for 10 minutes until onions are translucent.
  • Add salt, honey, and hot water to pot and bring to a boil.
  • Simmer for 20-30 minutes until carrots are tender. Set pot off the heat and allow to cool for about 10 minutes before moving to the next step.
  • With a blender or food processor, combine some of the roasted bell pepper, lemon juice, black pepper, and some of the soup mixture, and blend until desired consistency (keep it chunky, or let it become smooth – your choice). Do this in batches until all ingredients have been blended together, setting aside each blended batch in a large bowl.
  • Serve with garnishes right away, or save for later. Can be enjoyed hot or cold.

Special Tip: To make this soup creamier and heartier, stir in ½ to 1 can of light coconut milk after blending is complete. Yum!

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