Recipes - Disease-free living through fitness and nutrition
From Coffey Break for Healthy Alternatives

Recipes for those who wish to avoid salt/sugar/oils/flesh foods. For more recipes, books and information, contact [email protected]

Carrot and Roasted Bell Pepper Soup
Dr. John McDougall, MD

Oil-free, wheat-free

This is a delicious and beautiful soup good for any time of the year. Reduce the spicy cayenne, if you prefer, but its presence gives this soup a little kick!
Servings: 4 to 6

3 carrots, peeled and chopped
2 yellow onions, coarsely chopped
1 yellow potato, peeled and coarsely chopped
3 cloves garlic, finely chopped
cup dry sherry or dry white wine (or nonalcoholic white wine)
teaspoon salt, plus more to taste
2 roasted bell peppers (roast your own or use jarred), coarsely chopped
2 teaspoons fresh or 1 teaspoon dried thyme
3 cups vegetable stock
1/3 cup yellow/light miso
2 cups nondairy milk (such as almond, soy, rice, hazelnut, hemp, or oat), divided
teaspoon cayenne pepper


  • In a soup pot, combine the carrots, onions, potato, garlic, sherry, and salt.
  • Cook over medium heat until the liquid evaporates, about 10 minutes.
  • Add the roasted peppers, thyme, and stock.
  • Cover and simmer until the carrots and potatoes are tender, about 25 minutes.
  • Transfer to a blender, working in batches if your blender is on the smaller side.
  • Add the miso and 1 cup of the nondairy milk.
  • Blend until smooth.
  • Return to the pot and slowly stir in the remaining 1 cup milk to achieve the desired thickness.
  • Add the cayenne and more salt to taste.
  • Reheat and serve.
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