Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free roll.


"Good manners: The noise you don't make when you're eating soup."
-Bennet Cerf, Author

The refrigerator light goes on...

You can use bottled roasted red peppers for this recipe. I have taken the time to see how a large red pepper compares to the bottled. The flavor is really close -- especially in a soup like this one. A large red pepper roasted, peeled and seeded is about 6 ounces. The jars of red peppers that I purchase are about 12 ounces so each jar has about two red peppers in it.

Most of them are packed in water with minimal salt but look carefully because some will have more salt and others are packed in oil.


Low Sodium Roasted Red Pepper Soup

Servings: 4 | Serving size: about 1 1/2 cups

Cooking Time: 45 Minutes

This recipe can be multiplied by 2.

This recipe keeps well for about 48 hours in the refrigerator.

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 large red bell peppers
1 tsp olive oil
1 small red onion (diced)
2 cloves garlic (each sliced in half)
1 large rib celery (diced)
1/2 cup red lentils
1/4 tsp salt
fresh ground black pepper
1/2 tsp dried thyme
6 cups water
4 ounces semi-soft goat cheese
4 2-ounce whole wheat or gluten-free rolls

Preheat the oven to broil.

Place the peppers in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow them to cool.

After the peppers are cooled peel them and then seed and mince.

Place a large sauce pan over medium heat and add the olive oil. Add the red onion and garlic and cook, stirring frequently, for about 3 minutes.

Add the celery and cook for about 3 minutes. Add the roasted red peppers, lentils, salt, pepper, thyme and water. Reduce the heat until the water is simmering.

Cook for 30 minutes. Remove from the heat and add half of the goat cheese. Let the soup cool for about 10 minutes, stirring occasionally to help the goat cheese melt.

Using a blender or stick blender puree until smooth. Serve hot with a whole wheat roll and a half an ounce of goat cheese per serving.

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 373 Calories from Fat 92
% Daily Value
Total Fat 10g 16%
    Saturated Fat 5g 24%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 13mg 4%
Sodium 543mg 23%
Total Carbohydrates 56g 19%
    Dietary Fiber 15g 61%
    Sugars 13g
Protein 18g
Vitamin A 95% Vitamin C 305%
Calcium 14% Iron 25%
Vitamin K 17 mcg Potassium 779 mg
Magnesium 104 mg