RecipeRX

Roasted Red Pepper & White Bean Soup with Basil-Pistachio Gremolata

Roasted Red Pepper & White Bean Soup with Basil-Pistachio Gremolata is built to be delicious and practical while aligning with healthy eating principles. It keeps sodium sensible by leaning on aromatics, herbs, spices, and a splash of citrus or vinegar instead of heavy salt. It fits a Mediterranean, heart‑forward approach: lots of plants, olive oil, lean proteins, and satisfying textures. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

DASH Heart Healthy High Fiber Low-sodium Plant-Based Soup Vegetarian
Prep
15m
Cook
30m
Total
45m
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Ingredients

  • 2 large Red Bell Peppers
  • 2 medium Tomatoes
  • 0.5 medium Red Onion
  • 4 Garlic Cloves
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp Extra Virgin Olive Oil
  • 3 cup Low Sodium Vegetable Broth
  • 1 can Cannellini Beans
  • 1 tsp Smoked Paprika
  • 0.5 tsp Dried Oregano
  • 0.25 tsp Black Pepper
  • 0.5 cup Fresh Basil Leaves
  • 1 tbsp Lemon Juice
  • 2 tbsp Shelled Pistachios
  • 0.5 tsp Lemon Zest

Instructions

  1. Preheat your oven to 400°F (200°C). Prepare the vegetables: Halve the red bell peppers and remove seeds. Halve the tomatoes. Peel and quarter the red onion. Peel 3 of the garlic cloves.
  2. On a baking sheet, toss the halved peppers, tomatoes, quartered onion, and 3 whole garlic cloves with 1 tablespoon of extra virgin olive oil. Roast for 25-30 minutes, or until the vegetables are tender and slightly charred at the edges.
  3. While the vegetables roast, prepare the gremolata: In a small food processor or by finely chopping by hand, combine 1/4 cup of the fresh basil leaves, the shelled pistachios, the remaining small garlic clove, and the lemon zest. Stir in 1 teaspoon of extra virgin olive oil and a pinch of black pepper. Set aside.
  4. Once roasted, carefully transfer all the roasted vegetables (including any pan juices) to a high-speed blender. Add 2 cups of the low-sodium vegetable broth, the rinsed and drained cannellini beans, smoked paprika, dried oregano, 1/4 cup of fresh basil leaves (if using for soup blend), and 1/4 teaspoon of black pepper. Blend until completely smooth and creamy.
  5. Pour the blended soup into a saucepan. Add the remaining 1 cup of low-sodium vegetable broth. Heat over medium heat, stirring occasionally, until the soup is warmed through and simmering gently. Stir in the fresh lemon juice. Taste and adjust seasoning as desired, focusing on adding more pepper or herbs rather than salt.
  6. Ladle the hot soup into two bowls. Top each serving generously with the Basil-Pistachio Gremolata. Serve immediately.

Nutrition (per serving)

Calories: 370
Carbs: 48
Protein: 15
Fat: 15
Sodium: 130
Fiber: 17

Servings: 2 · Author: RecipeRX