Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Roasted pepper, chickpea and tofu soup
A smooth roasted pepper soup with chickpeas and tofu.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the soup blends smooth
- Photograph the finished bowls
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 295 kcal
- per serving
- Protein
- 17 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the onion for 5 minutes.
Add the peppers, chickpeas, paprika and stock and simmer for 10 minutes.
Take the pan off the heat, add the silken tofu and blend until smooth. Fill the blender no more than half full and hold the lid with a tea towel; hot soup expands.
Return it to the pan and warm through gently without boiling.
The useful detail
Drain jarred peppers and check their brine and sodium information. The figures here leave sodium uncalculated for exactly that reason: the brine is not in the record, and it is where most of the salt is.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Peppers you roast yourself
About 400 g raw, roasted until soft and peeled. Sweeter, without brine, and the sodium becomes calculable.
Per serving: about 5 kcal more, about 1 g more protein, about the same fat.
White beans instead of chickpeas
Smoother when blended and milder in flavour.
Per serving: about 25 kcal less, about the same protein, about 2 g less fat.
Leave the tofu out
A thinner, sharper soup. The figures below include it, and they would be lower in protein without it.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A smooth vegan soup made creamy with silken tofu rather than cream. Sodium is not calculated, because of the jarred peppers.
| Energy | 295 kcal |
|---|---|
| Protein | 17 g |
| Fat | 9 g |
| of which saturates | 1 g |
| Carbohydrate | 40 g |
| of which sugars | 14 g |
| Fibre | 9 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| roasted red peppers from a jar | 300 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 99 kcal | 2.9 g |
| chickpeas | 200 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 278 kcal | 14.1 g |
| paprika | 1 g | FDC 171329Spices, paprika | 3 kcal | 0.2 g |
| vegetable stock | 490 g | FDC 171583Soup, vegetable broth, ready to serve | 25 kcal | 1.2 g |
| silken tofu | 200 g | FDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu. | 122 kcal | 14.3 g |
| Whole recipe | Divided by 2 | 591 kcal | 33.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein per serving
Vegetarian