Roasted Red Pepper Soup

Soup is one of the most enjoyable foods when it starts getting more chilly outside. And we have definitely reached that time of the year.

So, what better way to warm up during the cold months than with a hot bowl full of nutrients and delicious  flavours.

The word soup comes from the latin word “suppa” meaning bread soaked in broth. It is also said to be from the word “sup” in Proto-Germanic meaning to make liquid. Soups date back all the way to 20,000BC where a pit was dug out and lined with animal skins and filled with water and heated using hot rocks. But we don’t follow this cooking technique anymore (for food safety).

Types Of Soup

There are lots types of soups depending on how they are made and what items are added. But the two basics ones are broth and blended soups.

A broth based soup has a thin clear liquid base that is simmered with any variety of vegetables or protein and often includes herbs.

Another soup option is a blended soup. This type of soup is prepared by roasting or boiling any vegetables with the aromatics of your choice and then blending them with a liquid base such as a vegetable or chicken broth or for a creamier soup milk or a touch of cream. Blended soups are much thicker and creamier in texture.

How To Prepare Soup

The great part about enjoying soup as a meal is how easy it is to prepare! Whether you decide to prepare your soup on the stove top or a crockpot the results are both equally delicious.

If you plan to prepare your soup on the stove, prepare all your veggies and proteins and you can begin by sautéing everything to add flavour and bring it to a boil.

But, if you have a crockpot on hand try throwing in all your ingredients and letting them slowly cook down over a few hours. This takes less effort but a longer time.

When preparing soup, choose no added salt broth options and flavour with herbs, spices or aromatic vegetables like onion, garlic, leeks for some extra flavour without the salt.

Storing Soup

Soups make for the perfect make ahead meal to save you time and trouble since they last and keep well in the fridge or freezer.

Store soups in the fridge within two hours for up to five days to reheat and enjoy.

For longer storage you can pop them into the freezer for up to 6 months. Try putting individual portions like in zip-top bags (these stack well in the freezer) or freezer safe containers into the freezer to have a quick meal to reheat and enjoy!

Enjoying Soup

For a more filling meal try serving this delicious soup with a slice of garlic toast or a grilled cheese sandwich. Grab your favourite white bread with a slice of Swiss cheese or fresh mozzarella to make a grilled cheese. Both low potassium and low sodium cheeses are fine to consume with CKD in moderation.

One thing to consider about soup, is that it is consider a fluid. For more information on fluids and CKD check out my other blog post here.

Print

Roasted Red Pepper Soup

Prep Time 5 minutes
Cook Time 42 minutes

Ingredients

  • 5 Roasted red peppers, canned, low sodium
  • 2 cup Water
  • 3 cup Vegetable broth, no added salt
  • 2 Onion, small, chopped
  • 5 Garlic cloves, chopped
  • 1/2 tsp Black pepper

Instructions

  • 1. In a pot sautee onions and garlic in olive oil until soft.
  • 2. Add peppers, water, broth, and black pepper. Bring to a simmer.
  • 3. Remove from heat, let cool slightly, use immersion blender to puree.

Notes

Makes 4 servings. Per serving: 11 g net carbs, 1.6 g protein, 360 mg sodium, 94 mg potassium, 16 mg phosphorus

This article was written by Deanna Najar, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.

Published by Emily Campbell, RD CDE MScFN

Emily Campbell, RD CDE MScFN is a Registered Dietitian and Certified Diabetes Educator. She specializes in renal nutrition helping those with chronic kidney disease. Emily holds a Master's degree in Foods and Nutrition and is a co-chair of the Southern Ontario Canadian Association of Nephrology Dietitians.

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