Roasting the vegetables first before blending is the whole trick here, turning peppers, tomatoes, onion, and garlic into something deeply savory instead of just watery soup. You're getting fiber from the vegetables themselves plus a solid dose of prebiotic inulin from the onion and garlic, all wrapped up in a bowl that tastes like way more effort than it actually took.
Ingredients
- 4 red bell peppers, halved and seeded
- 6 tomatoes, halved
- 1 onion, quartered
- 3 garlic cloves, unpeeled
- 3 tablespoons olive oil
- 2 cups vegetable broth
- Salt and pepper to taste
Instructions
- Preheat oven to 425F.
- Toss peppers, tomatoes, onion, and garlic with olive oil.
- Roast 30-35 minutes until charred and soft.
- Squeeze garlic from its skin and blend everything with vegetable broth until smooth.
- Season with salt and pepper.
Nutrition Facts (per serving)
| Calories | 180 |
| Total fat | 11g |
| Total carbohydrates | 19g |
| Dietary fiber | 5g |
| Protein | 4g |
| Sodium | 420mg |
Why This Is Good for Your Gut
Onion and garlic are rich sources of inulin, a prebiotic fiber that selectively feeds beneficial Bifidobacteria in the colon. Tomatoes contribute pectin, a soluble fiber that ferments into short-chain fatty acids, while red peppers add polyphenols that research links to a more favorable gut bacterial balance.
Soup that tastes indulgent while quietly feeding your microbiome. No notes. Craving more? Try our Simple Butternut Squash Soup or Roasted Pumpkin Seed and Pumpkin Soup.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
