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Gluten-Free

Roasted Pepper & Avocado Soup

Creamy avocado and slow-cooked peppers make a delicious combination in this rich, velvety soup. Serve it right out of the slow cooker or refrigerate and serve cold.

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Nutritional Bonus: Bell peppers are among the best sources of vitamin C, a water-soluble vitamin with immune-boosting and antioxidant effects.

Servings
5
Prep Time
25 min
Cook Time
420 min
Duration
445 min

Ingredients

  • 1 tbsp safflower oil, divided
  • 1 1/2 cups diced yellow onion
  • 4 poblano chile peppers, seeded and quartered
  • 2 yellow bell peppers, seeded and quartered
  • 4 cloves garlic, peeled
  • 2 tsp chile powder
  • 1 tsp ground cumin
  • 1 avocado, pitted, peeled and roughly chopped
  • 3 cups skim milk
  • 3/4 tsp sea salt
  • 2/3 cup low-fat sour cream
  • 1 large lime, cut into wedges

Relish:

  • 1 poblano chile pepper, seeded and finely chopped
  • 1 tomato, diced
  • 1/4 cup chopped fresh cilantro leaves
  • 1/8 tsp sea salt

Preparation

  1. In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4- to 6-qt slow cooker.
  2. To slow cooker, add 4 poblano peppers, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours).
  3. Transfer pepper mixture to a blender along with avocado; puree until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.) Return to slow cooker and stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat.)
  4. In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedges.

Nutrition Information

  • Serving Size 1 cup soup, 1/3 cup topping, 2 tbsp sour cream
  • Calories 281
  • Carbohydrate Content 34 g
  • Cholesterol Content 19 mg
  • Fat Content 13 g
  • Fiber Content 7 g
  • Protein Content 9 g
  • Saturated Fat Content 3 g
  • Sodium Content 458 mg
  • Sugar Content 15 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g