Roasted Tomato and Bell Pepper Soup

Mark the end of summer with this delicious and super nutrient-dense recipe.  Roasting the tomatoes and peppers in the oven caramelizes their natural sugars, which brings out an amazing depth of flavour.  The 4 lbs + of vegetables going into this soup will help you fill your quota for the day! 

Tomatoes contain the red pigment lycopene, an antioxidant with well-known benefits for the prostate.  Men in Italy, Spain and Mexico have fewer incidents of prostate cancer than men in areas where fewer tomato-based dishes are eaten.  

Lycopene has sun-protection benefits for the skin.  Eating tomatoes literally has a natural sunscreen effect (although you should still wear sun-protection).  I think this recipe is perfect for early fall days  which are often still very sunny but getting cool.  

Cooking tomatoes in olive oil (such as in a soup or sauce) increases lycopene content and allows the lycopene to be more easily assimilated into cells.  

This is a very simple recipe, quantities and proportions of ingredients don’t have to be exact.  



2 lbs beefsteak tomatoes (about 4 large), sliced into 8 wedges 

1 lb roma tomates (about 4-5), sliced into quarters

1 lb red bell peppers (about 2 large), seeded and chopped

1 medium onion, sliced

6 garlic cloves, skinned

Olive oil, about 4 tbsp.

1 tbsp. Italian spice blend (oregano, basil, thyme)

Salt and pepper

Veggie or Chicken broth, or bone broth 


Preheat the oven to 400 degree F.

Combine all above ingredients and toss.  

Transfer veggies onto a large rimmed baking sheet and arrange into a single layer.  I line the sheet with parchment paper. 

Bake for 40 minutes or until the veggies are browned on the edges and caramelized.  Move the veggies around midway for even heat distribution.  

Once veggies are done, tranfer to a blender and add the broth, blend for a few seconds until thoroughly blended and creamy. Note: Be careful not to overfill your blender, you can do it in two batches.  

Pour the blended soup into a stock pot, heat to a boil and then lower the heat and simmer for 15 minutes. 

Serve with corn bread if desired. 

Tip: Whole Foods Market has the best tasting corn bread baked fresh daily! 

Author: vickinutritionist

As a graduate with honours from the Institute of Holistic Nutrition in Toronto, Vicki is a Registered Nutrition Consultant Practitioner, also holding a Bachelor of Arts Degree from the University of Toronto. Before founding Health by Nutrition™, Vicki worked as manager and principal nutritionist at Canada's largest weight management and nutrition centre. During her tenure, she helped hundreds of clients lose weight and reach their health goals. Her experience and extensive training in weight management and holistic nutrition makes her an exceptional coach to become your partner in success. Vicki is a professional member in good standing with the Canadian Association of Natural Nutrition Practitioners.

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