Low Sodium Creamy Roasted Poblano Soup

Indulge in the smoky, velvety goodness of Low Sodium Creamy Roasted Poblano Soup—a heartwarming, health-conscious twist on a classic favorite. This soup delivers rich, roasted flavor with a healthy balance, featuring fire-charred poblano peppers, creamy russet potatoes, and an aromatic blend of cumin and oregano. Unsalted vegetable broth keeps the sodium in check, while a dollop of creamy low-fat Greek yogurt and buttery avocado add a luscious finishing touch. Perfect for cozy dinners or elegant meal prep, this vibrant soup is naturally gluten-free, full of bold flavors, and can be on your table in just over an hour. Whether served as a light appetizer or a comforting main course, this recipe will transform your love for soup into a nutritious, gourmet experience.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 4 whole Poblano peppers
• 2 tablespoons Olive oil
• 1 medium White onion
• 3 whole Garlic cloves
• 4 cups Unsalted vegetable broth
• 1 medium Russet potato
• 1 teaspoon Ground cumin
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh cilantro
• 2 tablespoons Lime juice
• 0.5 cup Low-fat Greek yogurt
• 1 medium Avocado
• 0.25 teaspoon Ground black pepper (for garnish)

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Place the poblano peppers on a baking sheet and roast in the oven for 20-25 minutes, turning occasionally until the skins are charred and blistered.

Step 3

Remove the peppers from the oven and place them in a bowl. Cover with a plate or plastic wrap and let them steam for 10 minutes to help loosen the skin.

Step 4

Meanwhile, peel and dice the potato into small cubes and set aside.

Step 5

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.

Step 6

Add minced garlic and cook for another 1-2 minutes, until fragrant.

Step 7

Peel the charred skins off the poblano peppers, remove the stems and seeds, and chop them roughly.

Step 8

Add the chopped peppers to the pot along with the diced potato, ground cumin, dried oregano, and black pepper. Stir well to combine.

Step 9

Pour in the unsalted vegetable broth, bring the mixture to a boil, and then reduce to a simmer. Cover the pot and cook for 20 minutes, or until the potato is tender.

Step 10

Remove the pot from the heat and let it cool slightly. Use an immersion blender to puree the soup until smooth. Alternatively, you can use a countertop blender in batches, making sure to vent the steam if the soup is still hot.

Step 11

Stir in the lime juice and chopped cilantro, adjusting seasoning if necessary with additional black pepper.

Step 12

Serve the soup hot. Top each serving with a spoonful of low-fat Greek yogurt and diced avocado. Sprinkle with a little ground black pepper for garnish, if desired.

Nutrition Facts

Serving size	(2023.2g)

Amount per serving	% Daily Value*
Calories	1022.0

Total Fat 55.8g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 5.5g
Cholesterol 14.7mg	0%
Sodium 181.0mg	0%
Total Carbohydrate 118.7g	0%
Dietary Fiber 26.2g	0%
Total Sugars 42.7g
Protein 24.4g	0%

Vitamin D 44.1IU	0%
Calcium 324.3mg	0%
Iron 8.2mg	0%
Potassium 3496.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.7%

Protein: 9.1%

Carbs: 44.2%