⏱ 85 min total

Roasted Red Bell Pepper and Cauliflower Soup

Name: Roasted Red Bell Pepper and Cauliflower Soup
Prep time: 15 min
Cook time: 70 min
Total time: 85 min
Yield: 1 serving
Ingredients: ⅜ medium Red bell pepper; ⅛ head small Cauliflower; ⅜ tbsp Butter; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; ¹³⁄₁₆ tbsp Butter; ³⁄₁₆ cup, chopped Scallions; ³⁄₁₆ tsp Garlic powder; ³⁄₁₆ tsp, ground Thyme; ³⁄₁₆ tsp Paprika; ⅝ cup Chicken broth; ⅛ cup, fluid Heavy whipping cream; ¹³⁄₁₆ oz Goat cheese

Per 1 serving · 303 g · 13 ingredients

Calories

305

15%
of a 2,000 cal day

Protein
7.3g
9% of calories
Carbs
7.8g
10% of calories
Fat
28g
81% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Roasted Red Bell Pepper and Cauliflower Soup (303 g) has 305 calories, with 7.3 g of protein, 7.8 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (81% of calories). It is high in Vitamin A (42% DV), Vitamin C (86% DV) and Vitamin K (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 88% and 28% of the daily value.

Per 100 g

101cal

low energy density

Protein per 100 cal

2.4g

Net carbs

carbs minus fiber

Fiber

2.3g

4.3 g sugar

High in

20%+ of the daily value

Vitamin A42%
Vitamin C86%
Vitamin K46%
Riboflavin (B2)23%
Vitamin B621%
Iron20%

Good source of

10–19% of the daily value

Vitamin E12%
Folate (B9)14%
Pantothenic acid11%
Phosphorus17%

Watch

20%+ of the daily value

Sodium30%
Saturated fat88%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 70 min

1
Preheat oven to 450 degrees F.
2
Slice peppers in half and de-seed them. Broil for 10-15 minutes or until skin is charred and blackened. Once done, place in container with lid to steam while cauliflower cooks.
3
Cut cauliflower into florets and season with 2 tbsp melted butter, salt, and pepper. Roast cauliflower in oven for 30-35 minutes.
4
Remove the skins from the peppers by peeling it off carefully.
5
In a pot, bring 4 tbsp butter to heat and add diced green onion. Add seasonings into the pan to toast, then add chicken broth, red pepper, and cauliflower to the pan. Let this simmer for 10-20 minutes.
6
Take an immersion blender to the mixture. Make sure that all fats are emulsified. Then add cream and mix.
7
Serve with some goat cheese. Garnish with extra thyme and green onion. Enjoy!

Vitamins & minerals

Amounts for 1 serving (303 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	375 μg	42%
Vitamin C	78 mg	86%
Vitamin D	1 μg	3%
Vitamin E	2 mg	12%
Vitamin K	55 μg	46%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.3 mg	23%
Niacin	1 mg	7%
Vitamin B6	0.3 mg	21%
Folate (B9)	55 μg	14%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	11%
Choline	28 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	2 mg	20%
Potassium	308 mg	7%
Magnesium	23 mg	5%
Phosphorus	119 mg	17%
Zinc	1 mg	7%
Copper	0.2 mg	24%
Manganese	0.2 mg	9%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	12 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	1,067 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	275 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 305 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

58min
Walking (3.5 mph)
37min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Roasted Red Bell Pepper and Cauliflower Soup?

One serving of Roasted Red Bell Pepper and Cauliflower Soup (1 serving) has 305 calories, which works out to 101 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Roasted Red Bell Pepper and Cauliflower Soup high in protein?

Not especially. It has 7.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Red Bell Pepper and Cauliflower Soup keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Roasted Red Bell Pepper and Cauliflower Soup?

694 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Red Bell Pepper and Cauliflower Soup?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (303 g)

Calories305

% Daily Value*

Total fat 28g	36%
Saturated fat 18g	88%
Trans fat 0.5g
Cholesterol 83mg	28%
Sodium 694mg	30%
Total carbohydrate 7.8g	3%
Dietary fiber 2.3g	8%
Total sugars 4.3g
Protein 7.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all