Mediterranean Diet Creamy Tomato and Roasted Red Pepper Soup

Rich, velvety, and loaded with Mediterranean flavors, this Creamy Tomato and Roasted Red Pepper Soup is a wholesome twist on classic comfort food. Packed with sweet roasted red bell peppers, tangy tomatoes, and aromatic herbs like oregano and basil, this recipe combines plant-based ingredients for a creamy and satisfying soup without any heavy cream—thanks to smooth, dairy-free coconut milk. Perfect for those following the Mediterranean diet, this easy-to-make soup features a smoky depth from roasted peppers and a burst of freshness from a garnish of fragrant basil. Ready in under an hour, it’s a nourishing, gluten-free, and vegan-friendly option that’s as nutritious as it is delicious. Serve it alongside crusty whole-grain bread or a crisp side salad for a light yet hearty meal that celebrates the vibrant flavors of the Mediterranean.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 red bell peppers
• 2 tablespoons extra virgin olive oil
• 1 medium onion
• 3 garlic cloves
• 4 cups vegetable broth
• 14.5 ounces canned diced tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup coconut milk
• 0.25 cup fresh basil leaves

Directions

Step 1

Preheat your oven to 450°F (230°C).

Step 2

Cut the red bell peppers in half, remove seeds and membranes, and place them cut-side down on a baking sheet. Drizzle with 1 tablespoon of olive oil.

Step 3

Roast the peppers in the preheated oven for 20-25 minutes, until the skin is charred and blistered.

Step 4

While the peppers are roasting, chop the onion and garlic.

Step 5

Heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.

Step 6

Add the garlic and sauté for an additional minute until fragrant.

Step 7

Pour in the vegetable broth and canned diced tomatoes (with their juices). Add the oregano, basil, salt, and black pepper.

Step 8

Once the peppers are done, remove them from the oven and cover them with foil or a kitchen towel to let them steam for 10 minutes. This will make peeling easier.

Step 9

Peel off the skins from the peppers and coarsely chop them.

Step 10

Add the chopped roasted peppers to the pot and bring the mixture to a simmer. Cook for 15-20 minutes to let the flavors meld.

Step 11

Use an immersion blender to blend the soup to a smooth consistency, or carefully transfer to a blender in batches.

Step 12

Return the blended soup to the pot and stir in the coconut milk. Heat gently until warmed through.

Step 13

Serve hot, garnished with fresh basil leaves.

Nutrition Facts

Serving size	(2026.4g)

Amount per serving	% Daily Value*
Calories	1020.2

Total Fat 50.2g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 6.4g
Cholesterol 8.2mg	0%
Sodium 5184.7mg	0%
Total Carbohydrate 126.1g	0%
Dietary Fiber 26.9g	0%
Total Sugars 58.2g
Protein 25.5g	0%

Vitamin D 0IU	0%
Calcium 357.3mg	0%
Iron 9.3mg	0%
Potassium 3524.5mg	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: 42.7%

Protein: 9.6%

Carbs: 47.7%