This hearty cauliflower and roasted red pepper soup with grilled chicken is a delicious, warming meal that’s both wholesome and satisfying. With creamy vegetables, smoky roasted peppers, and lean grilled chicken, it’s perfect as a light dinner or a nourishing lunch. This recipe is easy to make, packed with nutrients, and ideal for anyone looking for flavorful food that supports a healthy lifestyle.
What is Cauliflower and Roasted Red Pepper Soup with Grilled Chicken?
Cauliflower and roasted red pepper soup is a smooth, velvety dish made by blending cooked cauliflower and roasted red bell peppers with seasonings and broth. Grilled chicken adds a hearty, protein-rich topping that transforms the soup into a well-rounded meal. It’s tasty, filling, and ideal for cooler weather or meal prepping throughout the week.
Health Benefits and Precautions
Cauliflower is low in calories but high in fiber, vitamins C and K, and antioxidants. It supports digestive health and may reduce inflammation. Roasted red peppers are rich in vitamin A and beta-carotene, which help with eye health and immune function.
Grilled chicken, particularly chicken breast, is a lean source of high-quality protein. It helps in building muscle, keeping you full, and maintaining healthy tissues.
However, people who are sensitive to nightshades (like bell peppers) or have specific dietary restrictions should check with their healthcare provider before including these foods in their meals. Also, be mindful of added salt, especially if you’re watching your sodium intake.
Ingredients
For the Soup:
- 1 medium head of cauliflower, chopped into florets
- 2 large red bell peppers, roasted and peeled
- 1 small onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon olive oil
- 4 cups low-sodium vegetable broth
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Salt and pepper to taste
Instructions
Step 1: Roast the Peppers
If your peppers aren’t pre-roasted, place them on a baking sheet and roast in a 425°F oven or over an open flame until the skins are blackened. Once done, transfer to a bowl, cover with plastic wrap, and let sit for 10 minutes. Peel off the skins and remove the seeds.
Step 2: Cook the Soup Base
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for about 5 minutes until soft. Add the garlic and stir for 1 more minute.
Add the cauliflower florets, roasted red peppers, paprika, and broth. Bring everything to a boil, then reduce heat to a simmer. Cook for about 20 minutes or until cauliflower is tender.
Step 3: Blend the Soup
Carefully transfer the soup to a blender in batches, or use an immersion blender directly in the pot. Blend until smooth and creamy. Season with salt and pepper to taste.
Step 4: Grill the Chicken
While the soup simmers, rub the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Heat a grill pan or outdoor grill over medium-high heat. Grill the chicken for 5–6 minutes on each side or until internal temperature reaches 165°F. Let it rest for a few minutes, then slice thinly.
Step 5: Serve
Ladle the hot soup into bowls and top with grilled chicken slices. Add a sprinkle of fresh herbs like parsley or a swirl of Greek yogurt for extra creaminess if desired.
Final Tips
This soup stores well in the refrigerator for up to 4 days and freezes beautifully. For a vegetarian version, simply skip the grilled chicken or top it with roasted chickpeas for added protein. Serve with crusty whole grain bread or a salad for a complete meal.
Whether you’re meal prepping, feeding your family, or warming up on a cold day, this cauliflower and red pepper soup with grilled chicken is a healthy and flavorful choice you’ll return to again and again.
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