Recipe description
June 20, 2026
Tomato pepper soup with whole-grain croutons
A comforting tomato pepper soup with whole-grain croutons for gut-friendly fiber
High Fiber
Fiber Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from vegetables and whole grains supports gut health.
- Colorful tomatoes and peppers provide polyphenols and plant diversity.
- Balanced, plant-forward dish that fits into a gut-friendly eating pattern.
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
400
gram
Capsicum, red
1
piece
Capsicum, green
1
piece
Onion, spring
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
500
ml
Bread, whole grain
2
slice
Basil
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Add diced tomatoes and capsicums, cook for about 5 minutes.
4
Pour in the vegetable broth and bring to a simmer.
5
Simmer for 20-25 minutes, then blend until smooth.
6
Season with salt, pepper, and basil.
7
For croutons, toast slices of whole-grain bread until golden.
8
Serve the soup hot, topped with croutons.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
48 g
Carbohydrates
8 g
Fiber
10 g
Sugar
9 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
Is this soup suitable for vegetarians or vegans?
Yes. It's plant-based. Use vegetable broth; to make it vegan ensure any croutons are vegan.
Is the soup gluten-free?
Not unless you use gluten-free whole-grain croutons or omit croutons.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for 1–2 months.
Is it dairy-free and can I use plant-based options?
The soup is naturally dairy-free; if you want extra creaminess, you can add a splash of plant-based milk, but it’s optional.
What substitutions work for taste or texture?
Roast peppers for deeper flavor, add garlic, or blend part of the soup for a creamier texture; adjust spices to taste.
How many servings and what about calories?
About 2–4 servings depending on portion size; exact calories vary with ingredients—check your product labels for estimates.
Can I use fresh tomatoes instead of canned?
Yes. Fresh tomatoes work; they may require longer simmering; canned tomatoes are convenient.
What toppings are tasty with this soup?
Fresh herbs (parsley, basil), a squeeze of lemon, and toasted whole-grain croutons or a drizzle of olive oil.
Is this recipe kid-friendly?
Yes, with mild seasonings. Reduce pepper and salt if needed, and chop vegetables into small pieces.
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