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Italian Sausage and Roasted Red Pepper Soup

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I made this soup by gathering up fresh veggies from our garden. It’s good anytime of year, but especially on a chilly, rainy day.

Healthful Hints: If you’re looking for a dose of vitamin C, red peppers are the way to go. Raw peppers are loaded with the stuff, which make them an excellent source of food to fight colds! Bell peppers are also known for their antioxidant content containing various carotenoids and flavonoids, making them a disease fighting food. To get these full benefits it’s a good idea to eat bell peppers raw, but don’t sweat it too much if they’re cooked. Try to add them in later when cooking so that they still have a slight crunch – that way you can maintain the integrity of some of these awesome nutrients.

Further Food Commentary:

Not only is this soup loaded with vitamin C, it is also a great source of vitamin A. You can find vitamin A abundant in all of your red, orange & yellow vegetables. Vitamin A is great for your vision & immune system. As Eva said, vitamin C helps your immune system to fight off infection! Carotenoids & flavonoids are naturally occurring in plants, and help our bodies to fight off disease. Sausage is high in saturated fat & sodium, so consider topping your soup with a freshly ground meat instead, or omit the sausage. Try using plain Greek yogurt instead of sour cream in the cream sauce to add in a probiotic boost. Consider using a sweet potato instead of a regular potato to add a bit more nutrition to this recipe.

By Alex Lane MS, RDN/LD

Italian Sausage and Roasted Red Pepper Soup

Stars ( Reviews)

  • Prep Time:25 minutes
  • Cook Time:50 minutes
  • Servings: 6

Ingredients

Roasted Red Pepper Soup
6 small red peppers (or 4 large)
2 carrots, peeled and diced
1 stalk of celery, diced
2 large cloves garlic, minced
1 large onion, diced
1 medium potato, peeled and diced
2 tablespoons butter or olive oil
2 teaspoons paprika
1/2 teaspoon chili powder
1 litre homemade chicken stock or bone broth
sea salt and pepper to taste
parsley for garnish

Garlic-Parsley Cultured Cream Sauce (optional)
1/2 cup cultured cream (or sour cream)
1 clove garlic, minced
1 tablespoon parsley, chopped
sea salt and pepper to taste

Crumbled Sausage
1-2 pounds of your favourite sausage (turkey, chicken, pork, etc.)
1-2 teaspoons paprika (optional)
1 teaspoon chili powder (optional)

Instructions

Roasted Red Pepper Soup
1. Set the oven to broil on high.
2. Clean the red peppers under water and dry. Cut them in half and take out the seeds and stem. 3. Place the halves, cut side down in a roasting pan. Place them on the top rack of the oven and pay close attention. You want the skin of the peppers to blacken. This may take anywhere from 5 to 10 minutes. Make sure to check every minute or so to see how the peppers are doing.
4. Once blackened, remove from the roasting pan and place them in a bowl and cover it with a lid or foil. Allow to sit for 10 to 15 minutes, or until the peppers are cool enough to handle.
5. Then skin should now peel off with ease. Peel all the peppers, roughly chop them and set aside.
6. In a medium sized pot, add the butter or olive oil and heat on low to medium. Add the onions, carrots, celery, potato, garlic, paprika, chili powder, sea salt and pepper and allow to cook for 10 to 15 minutes.
7. Add the roasted peppers and the chicken stock (you may also use vegetable or beef stock). Bring to a simmer and allow everything to cook for about 10 minutes. Remove from the heat and allow to cool slightly, about 30 minutes.
8. Pour the chunky soup into a blender (or use an immersion blender) and process until smooth.

9. At this point, I like to taste the soup and add more sea salt if necessary.

Garlic-Parsley Cultured Cream Sauce
1. In a bowl, combine the cultured cream, garlic, parsley, sea salt and pepper. This is an excellent addition to the soup as a garnish. It adds wonderful flavour and creaminess as well as probiotics.

Crumbled Sausage
1. Remove the sausage from the casing and add it to a pan heated on low-medium. Using a spoon break up the sausage as you cook. Add the paprika and chili powder and cook through.

Assembly
1. Pour a generous amount of soup into your favorite bowl. Add a heaping dollop of the Garlic-Parsley Cultured Cream Sauce, and then some of the crumbled sausage.

2. Sprinkle with freshly chopped parsley and enjoy!

Roasted Red Pepper Soup 1. Set the oven to broil on high. 2. Clean the red peppers under water and dry. Cut them in half and take out the seeds and stem. 3. Place the halves, cut side down in a roasting pan. Place them on the top rack of the oven and pay close attention. You want the skin of the peppers to blacken. This may take anywhere from 5 to 10 minutes. Make sure to check every minute or so to see how the peppers are doing. 4. Once blackened, remove from the roasting pan and place them in a bowl and cover it with a lid or foil. Allow to sit for 10 to 15 minutes, or until the peppers are cool enough to handle. 5. Then skin should now peel off with ease. Peel all the peppers, roughly chop them and set aside. 6. In a medium sized pot, add the butter or olive oil and heat on low to medium. Add the onions, carrots, celery, potato, garlic, paprika, chili powder, sea salt and pepper and allow to cook for 10 to 15 minutes. 7. Add the roasted peppers and the chicken stock (you may also use vegetable or beef stock). Bring to a simmer and allow everything to cook for about 10 minutes. Remove from the heat and allow to cool slightly, about 30 minutes. 8. Pour the chunky soup into a blender (or use an immersion blender) and process until smooth. 9. At this point, I like to taste the soup and add more sea salt if necessary. Garlic-Parsley Cultured Cream Sauce 1. In a bowl, combine the cultured cream, garlic, parsley, sea salt and pepper. This is an excellent addition to the soup as a garnish. It adds wonderful flavour and creaminess as well as probiotics. Crumbled Sausage 1. Remove the sausage from the casing and add it to a pan heated on low-medium. Using a spoon break up the sausage as you cook. Add the paprika and chili powder and cook through. Assembly 1. Pour a generous amount of soup into your favorite bowl. Add a heaping dollop of the Garlic-Parsley Cultured Cream Sauce, and then some of the crumbled sausage. 2. Sprinkle with freshly chopped parsley and enjoy!

Nutrition Information

Per Serving:  Calories: 301; Total Fat: 17 g; Saturated Fat: 7 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 3 g; Cholesterol: 80 mg; Sodium: 643 mg; Potassium: 736 mg; Carbohydrate: 17 g;  Fiber: 4 g; Sugar: 7 g; Protein: 21 g
Nutrition Bonus: Vit A: 155%; Vitamin C: 208%; Iron: 16%; Calcium: 9%;
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One thought on “Italian Sausage and Roasted Red Pepper Soup

  1. Jill Zgorzelski

    I followed this recipe as is and was extremely pleased with the outcome. The soup was light airy and full of flavor. The paprika adds a lovely smoky quality. I plan on adding shrimp to this as I feel it will taste divine. I will definitely be making it again.

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