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  • Writer's pictureJenny Rijke

Red Pepper Soup

Who doesn't love a warm bowl of soup on a chilly day? This red pepper soup screams comfort and is packed with flavour.

Red Pepper Soup


1 tbsp olive oil

2 medium onions, diced

6 red bell peppers, cored and diced

2 large carrots, peeled and sliced

1 celery rib, diced

4 garlic cloves, minced

4 cups chicken broth

¾ cup raw sunflower seeds (or substitute for ½ cup uncooked long grain rice)

2 tbsp minced fresh thyme or 2 tsp dried thyme

½ tsp salt

¼ tsp ground pepper

1/8 – ¼ tsp cayenne pepper


  1. In a large Dutch oven heat olive oil and sauté onions until translucent.

  2. Add red peppers, carrots, celery and garlic sauté 5 minutes.

  3. Add chicken broth, sunflower seeds and spices. Bring to a boil. Reduce heat and cook until vegetables are soft (and rice is cooked, if using rice), approximately 20-25minutes.

  4. Cool for 30 minutes before pureeing in a blender. Blend small batches at a time.

  5. Return pureed soup to pan, heat thoroughly on medium heat.

  6. Serve immediately. Store in the fridge for up to 4 days. Or freeze for up to 3 months.

Makes 6-8 servings.

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