Spiced Carrot and Bell Pepper Soup Recipe

Published on January 08, 2018

carrot soup

Spiced Carrot and Bell Pepper Soup Recipe

Winter often makes us crave hearty, warm meals. Try this low calorie, low sodium soup recipe to help fill you up on a cold winter day!

Couscous provides a great source of fiber and protein.Fiber is important for heart health because it helps block inflammation and lower your LDL or bad cholesterol. The red peppers and carrots also contribute to fiber along with vitamin A, vitamin C and potassium – all supporting heart health.



  • 4 tablespoons fresh parsley
  • 2 tablespoons olive oil
  • 4 cloves raw garlic
  • 1 lb(s) raw carrots
  • 1/2 teaspoon ground cumin
  • 1 teaspoon sweet smoked paprika
  • .12 teaspoons ground cinnamon
  • .25 teaspoons of ginger
  • 3 cups low sodium vegetable broth
  • 1 tablespoon Harissa
  • 6 large red bell peppers
  • 1 cup sliced onion
  • 8 tablespoons plain Greek yogurt
  • 1/2 cup water
  • 1/2 cup dried fine couscous


  1. Heat a large, heavy pot over medium-high heat. Add the olive oil, and once it is very hot, add the garlic and onion.
  2. Cook until lightly browned, 5 to 10 minutes, then add the carrots and cook for 5 minutes together
  3. Add the cumin, paprika and other spices and cook for 1 minute more.
  4. Pour in the broth and bring to a simmer. Cover and simmer over gentle heat until the carrots and peppers are tender, 25-30 minutes.
  5. Use an immersion blender (or transfer to an upright blender) to puree the mixture until smooth.
  6. Add harissa a dollop at a time, to taste.
  7. In a separate pot, the water to a simmer and stir in the couscous. Cover the pot and remove from the heat.
  8. Let stand for 5-10 minutes. Just prior to serving, stir to fluff the couscous.
  9. Ladle the soup into bowls, and spoon a few tablespoons of cooked couscous in the center of each, swirling it slightly.
  10. Scatter parsley over the soup and top each bowl with 2 tablespoons of yogurt.

Nutrition Facts

 Serves 4

  • Calories: 265
  • Total fat: 8 g
  • Cholesterol: 1 mg
  • Sodium: 221  mg
  • Total Carbohydrates: 42 g
  • Dietary Fiber: 8 g
  • Sugar: 14 g
  • Protein: 8 g

Sources: Smitten Kitchen Every Day by Deb Perelman

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