Easy soups make for simple meals, and this sheet pan roasted red pepper soup is a perfect example. Roast the vegetables on sheet pans, puree them with broth in a blender, and add a splash of dairy or non-dairy milk for creaminess if you like. Pair with a green salad for a complete meal and enjoy minimal cleanup.
This straightforward recipe is packed with flavor and an easy way to get more vegetables into your diet. You’ll need about 5 large red bell peppers (roughly 3 pounds). Slice each pepper into quarters from top to bottom, remove the seeds, and place the pieces cut-side down on a parchment-lined rimmed baking sheet.
In a shallow baking dish, add one sliced onion and three large peeled garlic cloves. Drizzle with a tablespoon of olive oil and toss to coat. Roast the peppers on the sheet pan and the onion and garlic in the baking dish in a hot oven until the pepper skins are charred and the onions and garlic are soft and browned.
Finishing the Soup
Once roasted, transfer all the vegetables to a blender. Add chicken or vegetable broth and puree until smooth. For a creamy texture, blend in canned coconut milk or dairy half-and-half or cream. Adjust the thickness by adding more broth or milk to taste. Serve hot, or chill and serve cold. The soup keeps in the refrigerator for up to 4 days and freezes well in portions.
Roasting and Spice Notes
Use rimmed heavy-duty sheet pans to prevent warping and to give the peppers a wide, flat surface so the heat chars the skins evenly. If you’re concerned about direct contact with aluminum, line pans with parchment paper. Avoid using a deep casserole for the peppers—the broader, flatter surface of a sheet pan gives the best roasting results.
For seasoning, smoked paprika adds a lovely depth, but regular paprika works fine. If you prefer more smokiness or heat, add a pinch of chipotle powder or sharp paprika when pureeing. For Southwestern-style flavors, a small amount of cumin, coriander or ancho chili powder complements the peppers well.
If you enjoy bell peppers in other dishes, stuffed peppers or a creamy asparagus soup are great companions for this recipe. Garnish ideas include toasted pumpkin seeds for crunch or fresh herbs such as cilantro or Italian parsley.
Low Histamine Notes
For a histamine-friendly version, use homemade low-histamine chicken broth or homemade vegetable broth. If coconut milk is not suitable, substitute another tolerated non-dairy milk or simply use more low-histamine broth (the soup will be less creamy but still flavorful). If you need to avoid toppings like toasted seeds, finish with chopped herbs instead.
📖 Recipe
Sheet Pan Roasted Red Pepper Soup
Equipment
- Sheet pans
- Blender
Ingredients
- 5 large red bell peppers (about 3 pounds)
- 1 medium brown or sweet onion, peeled and sliced into chunks
- 3 large whole garlic cloves, peeled
- 1 tablespoon extra virgin olive oil
- 1 1/2 teaspoons smoked paprika (or regular paprika)
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 2 cups chicken or vegetable broth
- 1 cup coconut milk or dairy milk (half-and-half or cream for richer soup)
Instructions
- Preheat the oven to 425°F (220°C). Line a rimmed half sheet pan with parchment. Remove any green stems, slice the peppers into quarters, and remove seeds.
- Place the pepper quarters cut-side down on the sheet pan. Put the onion and garlic in a shallow baking dish, drizzle with olive oil, and toss to coat. Roast both pans in the oven until the pepper skins are blackened and the onions and garlic are soft and browned—about 30 minutes. Check the onions at 20–25 minutes; they should be fragrant and caramelized.
- Remove the pans from the oven. Cover the peppers with foil or invert another pan over them to steam for about 10 minutes—this helps loosen the skins. Peel off as much of the skin as you can with your fingers; it’s okay if some bits remain. Place all the roasted vegetables in a blender with the smoked paprika, broth, salt and pepper and puree until smooth. Add the coconut or dairy milk and blend to combine. Adjust thickness with additional broth or milk as desired. Serve hot or cool completely before refrigerating or freezing.
Notes
If you are histamine intolerant, use homemade low-histamine chicken or vegetable broth and freeze finished soup in portions immediately. If coconut milk isn’t suitable, use a tolerated non-dairy milk or increase the broth; the texture will be lighter but still tasty.
Nutrition
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