Roasted Red Pepper Soup
This is a super low calorie soup that is extra filling.

Serves: 4

• 1 teaspoon olive oil
• 1 onion, chopped
• 1 carrot, peeled and chopped
• 2 garlic cloves, chopped
• 1 teaspoon dried herbs de provence
• 1/4 cup fresh Italian parsley, chopped
• 3 cups low sodium chicken broth
• 1 medium russet potato, peeled and chopped
• 1/4 cup dry white wine
• Kosher salt and freshly ground black pepper
• 2 tablespoons low fat sour cream
• 1/4 cup Parmigiano Reggiano cheese

Roast the Peppers:

On a Gas Stove Top

Place the pepper (capsicum) directly on the flame of your gas stove and turn the flame to high. Once the side facing the flame is black and blistered turn the pepper around to face another side to the flame. Continue turning like this until all sides are black. Remove the pepper from the flame and place in a bowl and cover tightly with plastic wrap. If you are doing more than one pepper you can simultaneously do this process on all burners of your stove.

Allow the pepper to sweat in the bowl covered with plastic, approx 1 hour.
Once cool to the touch, remove the pepper from the bowl and peel off all the blackened skin under running water.
Remove and discard the seeds.

In the Oven

If you have neither a gas stove, the pepper (capsicum) can be blistered in the oven. Preheat your oven up to 220 (430 fahrenheit). Place the pepper in an ovenproof dish or tray and coat with vegetable oil. Place the tray in the oven. Turn pepper every 10-15 minutes or until starting to blacken and blister. Once the peppers are black all over remove the tray from the oven and place them in a bowl and cover tightly with plastic wrap.

Allow the pepper to sweat in the bowl covered with plastic, approx 1 hour. Once cool to the touch, remove the pepper from the bowl and peel off all the blackened skin under running water. Remove and discard the seeds.

Heat 1 teaspoon of oil in a large heavy pot over medium-high heat. Add the onions, carrots, garlic, and herbs and saute until the onions are translucent, about 5 minutes. Add the broth, roasted bell peppers, potato and wine. Bring to a simmer over high heat. Decrease the heat to medium-low and cover, simmer until the potatoes are very tender, stirring occasionally, about 30 minutes.

With an immersion hand blender, puree the soup in the pot with the sour cream until it is smooth. Season with salt and pepper to taste. Add the grated parmesan and ladle into bowls.

Per Serving): 119 Calories; 3g Fat (22.9% calories from fat); 12g Protein; 10g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 495mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

 

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