Roasted Red Pepper & Peanut Soup with Crispy Spiced Chickpeas


Feeling stressed after a busy day? Unwind with a bowl of this comforting soup, which contains ingredients—like red bell peppers and peanuts—that can help combat inflammation caused by too much stress.

Creamy Roasted Red Pepper & Peanut Soup with Crispy Spiced Chickpeas
Photo: Andrea Mathis
Active Time:
25 mins
Total Time:
35 mins

Our series, Hormones & Our Health: How What You Eat May Affect How They Work, explores the vast role hormones play in the body and the diet and lifestyle factors that help them function as they should.

Who knew making homemade Creamy Roasted Red Pepper & Peanut Soup could be so easy? This comforting soup is completely dairy-free, vegan and only calls for a few simple ingredients.

Feeling stressed after a busy day? Unwind with a bowl of this delicious red-pepper soup. When you're stressed, your body releases the hormone cortisol to help you cope, which is an inherently good thing. But when you're constantly stressed, those high cortisol levels can lead to inflammation. To help combat the inflammation, choose foods high in anti-inflammatory compounds, like the vitamin C you get from red bell peppers and the healthy fats you get from peanuts in this healthy soup.

Plus, soup itself is soothing. This Roasted Red Pepper & Peanut Soup with Crispy Spiced Chickpeas is just the thing to make after a stressful day.


  • 4 medium red bell peppers (1 3/4 pounds)

  • 1 tablespoon extra-virgin olive oil

  • 1 medium yellow onion, chopped

  • 1 clove garlic, sliced

  • 2 teaspoons ground ginger

  • 3 cups low-sodium vegetable broth

  • ½ cup smooth natural peanut butter

  • 1 cup light coconut milk

  • ¼ teaspoon salt

  • teaspoon ground pepper

  • 1 ½ cups prepared spiced crispy chickpeas


  1. Preheat oven to 400°F.

  2. Cut peppers in quarters lengthwise. Remove seeds and membrane. Cut into 2-inch pieces. Transfer to a large rimmed baking sheet and roast until browned in spots, 10 to 12 minutes.

  3. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until starting to soften, about 3 minutes. Add garlic and ginger; cook, stirring, until fragrant, about 1 minute.

  4. Add broth, peanut butter and the roasted peppers. Bring to a boil then reduce heat to maintain a simmer; cook, covered, until the vegetables are very soft, 8 to 10 minutes. Remove from heat and stir in coconut milk, salt and pepper. Using an immersion blender or regular blender, blend until smooth. (Use caution when blending hot liquids. If using a regular blender, process in batches.) Serve sprinkled with chickpeas.

Nutrition Facts (per serving)

344 Calories
19g Fat
31g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size generous 1 cup soup & 1/4 cup crispy chickpeas
Calories 344
% Daily Value *
Total Carbohydrate 31g 11%
Dietary Fiber 10g 36%
Total Sugars 6g
Protein 12g 24%
Total Fat 19g 24%
Saturated Fat 4g 20%
Vitamin A 4049IU 81%
Sodium 381mg 17%
Potassium 268mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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