As I’ve mentioned recently in various recipes, the weather is shifting and it seems that the gorgeous seventy-something falls days we’d had most of the way through October are in the past. That means the seasonal shift to cold weather foods is fully underway. On a chilly evening last week, we wanted to make something delicious that would incorporate fall flavors and stick with our recent theme of being health and caloric friendly. Flipping through some notes I came across a recipe for a soup that one of my friends gave me recently and decided to give it a whirl. At only about 200 calories per bowl, this definitely fits the bill.
This recipe for roasted red pepper, corn, & tomato soup can be made in vegetarian fashion by substituting the chicken broth with vegetable broth and can even be made vegan by doing that and omitting the cheese. I of course would strongly suggest using real chicken stock instead of broth out of a can if possible. This is why in my previous post about making stock I mentioned freezing some for later; this is one of those perfect later times. Anyway, without further ado, onto a fantastic soup recipe.
Roasted Red Pepper, Corn, & Tomato Soup
3 Large Red Bell Peppers
3 Ears corn, shucked
2 14 oz. cans whole peeled tomatoes or 1 ½ pounds tomatoes, peeled, halved, and seeded
4 cups chopped onion
2 tablespoons extra virgin olive oil
48 ounces homemade chicken stock, or 3 – 14 ounce cans of low sodium chicken broth
Salt & Pepper
Fresh chives, chopped
Crumbled Blue Cheese or Feta Cheese
You will be roasting your corn and bell peppers. This can either be done on the grill outside, or in your kitchen if the weather isn’t conducive to grilling. If you are grilling, then get the grill going and heated up. Grill your corn, bell peppers, and tomatoes (if you aren’t using the canned variety) until the corn and tomatoes are nicely roasted and the bell peppers are good and charred. If you are working inside and have a gas stove then place the bell peppers directly over the burners and cook until they are well-roasted. If you are stuck with an electric stove then turn the broiler in your oven on high and put the corn, peppers, and tomatoes in the oven. I recommend spritzing them all with either butter (even a butter substitute), olive oil, or even one of the good cooking sprays before putting them in to roast. This gives them a little something to help with the carmelization and thus promoting the roasting that brings out great extra flavors in these ingredients. Cook until tomatoes, corn, and peppers are well roasted and charred, turning regularly.
Remove from heat and place bell peppers in a Tupperware or zip-lock bag and seal them up. Set corn and tomatoes aside. Allow to cool for 10 minutes. Cut kernels off corn cobs and rough chop tomatoes. Remove bell peppers from container, peel, seed, and roughly chop them up. In a bowl, place the bell peppers, tomatoes, and corn kernels.
Heat oil in a Dutch oven or large heavy bottomed sauce pan. Add onion and cook until tender, stirring occasionally for about 7 minutes. Stir in tomato, corn, and pepper mixture and cook for 3 minutes stirring occasionally.
Increase heat to high and stir in your stock (or broth) and bring to boil. Reduce heat and simmer for 30 minutes until all vegetables are tender. Remove from heat and cool for 20-25 minutes.
In a blender place ¼ of the mixture and blend until smooth. Pour the blended mixture through a fine mesh sieve into large bowl, pressing it through and discarding the solid remains. Repeat for entire batch. Clean and wipe out the pot and return mixture to pot. Place over medium heat and cook until thoroughly heated through. Season with salt and pepper to taste. Ladle into bowls and top with crumbled blue or feta cheese and fine chopped chives. Serve and enjoy!
|The Finished Product | Smooth and Tasty!|
Per 12 oz serving
- Calories: 155
- Fat: 7.2g
- Saturated fat: 1.7g
- Protein: 5.4g
- Carbohydrate: 21g
- Fiber: 4.4g
- Cholesterol: 4mg
- Sodium: 620mg