Low nickel red pepper soup combines roasted red peppers, with a potato, chicken stock and pears to create a savory flavorful soup that tastes like nothing else. Bell peppers are known for being low in nickel and red peppers are loaded with vitamin C, which amazingly reduces your body’s absorption of nickel.
Do you like tomato soup, but avoid tomatoes because they’re high in histamines? Tomatoes themselves aren’t necessarily high in nickel, but they trigger our bodies to release more histamines which can outwardly mimic eczema or atopic dermatitis symptoms. Some of us with a systemic nickel allergy (SNAS) can tolerate tomatoes, and more so when they are cooked. If you find you can’t tolerate tomatoes it may be worth learning about histamine intolerance. Bell peppers are a low histamine food.
For this recipe, you can choose to use bottled red peppers which are readily available at most grocery stores for $4-$7 a bottle. I’d recommend avoiding the canned roasted red peppers, as canned goods can be high in nickel from the leaching of the nickel from the can itself.
Or you can roast your own red peppers in the oven. The Simple Veganista identifies several methods to roasting peppers in the oven, on the stove or on the grill. Using a cast iron pan is probably the safest low nickel option to roasting your peppers in the oven. If you roast them on a baking sheet lined with parchment paper, be careful to place the baking sheet in the middle of the oven, as you don’t want it to burn next to the broil. You cannot use pyrex glassware to broil, as it will likely break at the high temperature.
The recipe also calls for sliced pears and I recommend using Del Monte No sugar added diced pears that come in 4 pack plastic containers instead of a can.
Do you like to roast red peppers for other recipes? If so, I’d love to hear what you do with them! If you love this recipe, please give it 5 stars below.
Low Nickel Red Pepper Soup
- 3 red peppers
- 2 Tablespoons olive oil
- ½ an onion or 2 shallots diced
- 2 garlic cloves minced
- 1 large potato diced
- 2 ½ cups chicken stock
- 2 cups or 16 oz sliced pears in water drain the water
- To roast the red peppers, first set your oven to broil.
- Once the oven is hot, place 3 washed red peppers in a pre-seasoned cast iron pan on the top rack of your oven.
- Turn the red peppers over periodically, 2-3 times over a 30 minute period. Once the skin of the red peppers are fully blacked, carefully remove them from the oven using tongs and place them in a small paper bag to cool for about 15 minutes.
- Once the red peppers cool, it’s easier to remove the skin. Remove the skin, pull out the stem and the seeds of the red peppers and discard them. Place the remaining red peppers aside.
- Next using a ceramic dutch oven, brown the onions or shallots and garlic in the olive oil, stirring constantly for 2-5 minutes on medium heat.
- Add the diced potato, pears, roasted red peppers and chicken stock. Cook all the ingredients together on medium heat with the lid on for about 15-20 minutes or until the potatoes are soft.
- Carefully use an inversion blender to blend all of the ingredients together, as the soup will be hot.
- Serve yourself up a bowl, garnish it with black pepper or cheese and enjoy!
If you choose to roast them on a baking sheet lined with parchment paper, place the peppers in the middle of the oven, not near the top of the oven and watch them closely.
Carefully blend the hot soup ingredients using an inversion blender.