Recipe description
July 20, 2026
Tomato and pepper soup
Warm tomato and pepper soup that gently supports digestion and fiber diversity.
84%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables such as tomatoes, peppers, and onion.
- Includes colorful plant foods that support dietary diversity and polyphenol intake.
- Balanced approach with olive oil, herbs, and gentle simmering for gut-friendly flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tomato
4
piece
Capsicum, red
2
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Basil
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Chop the tomatoes, bell peppers, and onion into rough chunks. Mince the garlic cloves.
2
Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
3
Add the minced garlic and cook for another minute until fragrant.
4
Add the chopped tomatoes and bell peppers to the pot. Cook for 5-7 minutes until they begin to soften.
5
Pour in the vegetable broth and bring to a gentle simmer. Reduce heat to low and cook uncovered for 20-25 minutes.
6
Remove from heat and blend the soup until smooth using an immersion blender or regular blender.
7
Stir in fresh basil, salt, and black pepper. Taste and adjust seasoning as needed.
8
Serve warm, garnished with additional fresh basil if desired.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
6 g
Protein
28 g
Carbohydrates
6 g
Fiber
10 g
Sugar
14 g
Fat
4 g
Saturated fat
1.2 g
Salt
FAQ
Is this soup vegan/vegetarian?
Yes—it's plant-based. Use vegetable broth and check the label to ensure it's vegetarian/vegan.
Is this soup gluten-free?
The ingredients are naturally gluten-free, but check the vegetable broth label. Use a certified gluten-free broth if needed.
Can I prepare this ahead or freeze leftovers?
Yes. Refrigerate for 3–4 days. Freeze for 2–3 months. Reheat gently on the stove or in a microwave.
How can I adjust the thickness or texture?
For a smoother soup, blend until completely smooth. For a lighter or chunkier texture, blend less or reserve some chopped vegetables before blending.
How can I customize the flavor for digestion or taste?
Taste as you cook. If needed, reduce salt and onion/garlic; adjust pepper and add extra fresh basil for brightness. Add chili flakes if you like heat.
Can I substitute ingredients if I have allergies or dietary needs?
Yes. Use canned tomatoes if fresh aren’t available; if avoiding peppers, substitute with another mild vegetable like zucchini (texture may change). This recipe is dairy-free.
How should I store and reheat leftovers?
Cool, store in an airtight container in the fridge for 3–4 days; reheat on the stove or in the microwave until hot.
Can I make this a heartier meal?
Yes—serve with crusty bread or add beans or lentils to increase protein and make it more filling.
How many servings does this yield?
The recipe yields 2 servings.
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