Sheet Pan Roasted Red Pepper Soup

Easy soups make for easy meals and this sheet pan roasted red pepper soup is both. Add a green salad and you’ve got a meal. All of your ingredients go on sheet pans and into the oven. To finish the soup, puree all of the roasted veggies in a blender with broth and add a little dairy or non-dairy milk for creaminess if desired. An added benefit, there is little mess to clean up.

Sheet Pan Roasted Red Pepper Soup

This simple soup is a great way to get your veggies in. It takes 5 large red bell peppers or about 3 pounds. Slice the peppers in quarters top to bottom, remove seeds and place cut side down on a parchment lined baking sheet pan. To a shallow baking dish add 1 sliced onion and a few large, whole, peeled garlic cloves drizzled with a tablespoon of olive oil. Roast in a hot oven until the pepper skins are blackened and the onions and garlic are soft and browned.

Finishing the Soup

Roast your vegetables then add everything to a blender and puree with chicken broth or vegetable broth. For creaminess add either canned coconut milk or dairy milk (half and half or cream).

Roasting and Spice Notes

Sheet pans are a super handy kitchen tool. They come in full, half, quarter and even eighth size. When you sheet pans, buy rimmed heavy duty ones as they are less likely to warp in the oven. If you are concerned with aluminum in your diet from foil and sheet pans, cover them with parchment paper to protect your food and speed clean up. If you don’t have a rimmed baking sheet use a large cookie sheet. Don’t put the peppers in a casserole dish because they need the high heat exposure of a flat or almost flat baking sheet to roast the skins.

For spices I prefer smoked paprika but regular is fine too. For more smoky spice add a little spicy ground chipotle powder when pureeing. Another way to add heat is with sharp paprika. For more Southwestern flavors add cumin, coriander or ancho chili powder.

If you love bell peppers, try these Turkey Quinoa Stuffed Peppers!

Low Histamine Notes

For histamine friendly soup use homemade low histamine chicken broth. I make mine in an Instant Pot or electric pressure cooker. Find the recipe here. Another option is homemade vegetable broth. Also made in the pressure cooker, it beats anything off the store shelf. If coconut milk doesn’t work for you, try another non-dairy milk or use more broth as needed. In the photos I garnished with toasted pumpkin seeds. If your sensitive skip them and use herbs. Cilantro or Italian parsley are nice.

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Sheet Pan Roasted Red Pepper Soup

From a sheet pan to the blender, this soup is easy with little mess to clean up. For dairy-free use canned coconut milk, or regular dairy half and half or cream as perferred. For low histamine be sure to use a low histamine broth. The recipe is on this site. For a spicy soup see notes below.

Course lunch, Main Course, Soup

Cuisine American

Keyword chicken soup, Red pepper, roasted

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6 Yield about 7 cups

Calories 161kcal

Equipment

• Sheet pans
• blender

Ingredients

• 5 large red bell peppers about 3 pounds
• 1 medium brown or sweet onion peeled and sliced into chunks
• 3 large whole garlic cloves peeled
• 1 tablespoon extra virgin olive oil
• 1 1/2 teaspoons smoked paprika
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 2 cups chicken or vegetable broth
• 1 cup coconut milk or dairy milk

Instructions

• Pre-heat the oven to 425°F. Line a half sheet pan with parchment. Snap any green stem off the top, then slice peppers in quarters from top to bottom and remove the seeds.
• Lay the peppers cut side down on the half sheet pan. Place the onions and garlic to a shallow baking dish and drizzle with the olive oil and stir to coat. Place vegetables in the oven and roast until the peppers have blackened skin, about 30 minutes. Check the onions at 20-25 minutes or when you smell them. They should be browned and soft. Remove the pans from the oven.
• Cover the peppers with foil or another sheet pan upside down to steam the peppers and make the skin easy to peel off. Allow them to stand 10 minutes. Remove the cover and peel as much of the skin off as posible with your fingers. Don't worry about getting everyone last bit. Place all of the veggetables in a blender with the paprika, broth, salt and pepper then puree smooth. Add the coconut or dairy milk and blend a bit more to combine. Adjust the thickness with more broth or milk and serve hot or cool completely. Soup will last in the refrigerator 4 days or freezes well.

Notes

For Low Histamine:

If you are histamine intolerant, freeze finished soup in portions immediately. If you can’t handle coconut milk, use a safe non-dairy “milk” to puree your soup or just use all low histamine chicken or vegetable broth. The soup won’t be as thick and creamy but it still tastes delicious.

Nutrition

Calories: 161kcal | Carbohydrates: 13g | Protein: 4g | Fat: 11g | Saturated Fat: 8g | Sodium: 229mg | Potassium: 484mg | Fiber: 3g | Sugar: 7g | Vitamin A: 4526IU | Vitamin C: 177mg | Calcium: 28mg | Iron: 2mg