Smoky “Roasted” Garlic & Red Pepper Soup

omid smokyroasted garlic red pepper soup 01 Smoky Roasted Garlic & Red Pepper Soup

Recipe by G Living MemberOmid

Smoky “Roasted” Garlic & Red Pepper Soup (raw)

A perfect starter for any meal, this red pepper and garlic soup is completely raw and has a smoky flavor, thick creamy texture and has an absolutely delicious taste.

Serves about 4

For the Soup:


4 large red peppers, deseeded & chopped

1 cup chopped white onion

6 cloves garlic, grated

1/2 Tbsp finely chopped fresh rosemary

2 tomatoes, sun blushed & chopped

4 Tbsp sunflower oil

8 strawberries

4 Tbsp of honey

Himalayan pink sea salt & fresh black pepper to taste

omid smokyroasted garlic red pepper soup 02 Smoky Roasted Garlic & Red Pepper Soup

Step 1 Mix red pepper, white onion, garlic, rosemary, sun blushed tomato, sunflower oil and Himalayan sea salt well together in a bowl (it is much better if you can mix all the ingredients with your hand, which will enable all the flavors to mix well). Cover and set aside in a warm area, or you can even leave it under the sun for about 1 hour to marinate.

Step 2 Now blend all the marinated ingredients, strawberries and honey together in a blender for about 2 minutes until nice and smooth.

Step 3 Adjust the taste with more Himalayan sea salt if needed, transfer this into two of your favorite bowls, and season with fresh black pepper on top. Serve immediately.

Step 4 Optionally, you can add some fresh warm water and make this soup

Case Study:

It is a delicious, aromatic and flavorful raw soup. It can be served on its own as a healthy snack or as an appetizer before a meal. This red pepper and garlic soup is full of taste, flavor and aroma. It acts as a healthy natural appetizer and also improves digestion.

* Sweet red peppers have a sweet taste with a slightly pungent aroma and are very rich in vitamins A, C, B6 and folic acid.
* White onion, garlic and rosemary add flavor and a nice aroma to the dish, but they also have beneficial medicinal properties.
* Ripe tomatoes are juicy and have a sweetish sour taste. It has good amounts of a natural antioxidant called lycopene.
* Fresh ripe strawberries are the best and are good sources of vitamin C.
* Sunflower oil is a good source of unsaturated fatty acids and is available in both high-oleic (high in monounsaturated fats) and high-linoleic (high in polyunsaturated fats) varieties.

Health Benefits:

1. This is low in calories, carbohydrates and proteins, but the majority of the calories come from the fats.

2. Excellent source of vitamin A, a natural antioxidant that reduces acne, and promotes healthy, smooth and radiant skin.

3. Excellent source of vitamin C, a natural water soluble antioxidant. It enhances the body’s immune system, increases the elasticity of skin and blood vessels, and prevents bruising of the skin.

4. Good source of vitamin E, a natural antioxidant that scavenges the free radicals that oxidize fats, preserve the integrity of cell membranes, and protect our body against free radical damage.

5. Moderate source of vitamin K. It promotes the mineralization of bones and thus strengthens bones.

6. Good source of vitamin B6 and folic acid. These are essential in the synthesis of hemoglobin in the blood.

7. Folic acid also prevents the accumulation of an intermediary metabolite called homocysteine in the blood. Elevated levels of homocysteine in the blood are associated with heart attack, stroke and peripheral vascular disease. Thus, this soup also promotes heart health.

Nutritional Facts:

Each serve of this dish provides the following nutrients –

Calories: 14% (274 Cal); Total Fats: 24%; Saturated Fats: 7%; Carbohydrates: 12%; Proteins: 5%; Fiber: 22%; Potassium: 15%; Manganese: 15%; Vitamin A: 113%; Vitamin C: 394%; Vitamin E: 44%; Vitamin K: 18%; Vitamin B6: 26%; Folic acid: 25%.

  • Constance

    ohhh, I just made this Omid, and it is lovely as it looks.

    Thank you for sharing your creations.

    By the way, do you have a personbal blog with your own recipes?


  • Tammi

    This was amazingly delicious. At first, I forgot the honey and was overwhelmed with the garlic but once I remembered and reblended it, yummers! Thanks for this. It’s my new favorite soup.

  • junglegirl

    I will be trying this asap! I make Matthew Kinney’s red bell/cashew based soup far too often – too many nuts for me, but it is so good. This looks like it will be even better, thank you!

  • Tim Brauhn

    […] when one wants to chop ice for mixed drinks, of course, but did you know that you can make raw soup in a blender? How about nut butter? Mousse? Liquid salad? OK, maybe that last one is a bad idea (details […]

  • Blender power – Guest post by Tim Brauhn « Practical Raw

    […] when one wants to chop ice for mixed drinks, of course, but did you know that you can make raw soup in a blender? How about nut butter? Mousse? Liquid salad? OK, maybe that last one is a bad idea (details […]

  • Sara

    This looks great, but can someone tell me what sun blushed tomatoes are?

Find us on Google+