Crab and Red Pepper Soup

Gluten Free
Health score
30%
Crab and Red Pepper Soup
60 min.
2
268kcal

Suggestions

Ingredients

  • large stalk celery diced
  • cup chicken stock see 
  • ounce crab meat white flaked drained canned
  • 0.5 teaspoon rosemary dried
  • 0.3 cup milk fat-free
  • clove garlic diced
  • 0.1 teaspoon lemon-pepper seasoning 
  • teaspoon olive oil 
  • 0.5 cup potato flakes dry
  •  bell pepper red seeded quartered
  • tablespoons cup heavy whipping cream sour
  • 0.5 small onion sweet chopped

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • pot
  • blender
  • plastic wrap
  • aluminum foil
  • broiler
  • kitchen towels

Directions

  1. Preheat the oven's broiler, and set the oven rack at about 6 inches from the heat source. Line a baking sheet with aluminum foil.
  2. Place the peppers, cut sides down, onto the prepared baking sheet.
  3. Cook under the preheated broiler until the skin of the peppers has blackened and blistered, about 5 minutes.
  4. Place the blackened peppers into a bowl, and tightly seal with plastic wrap. Allow the peppers to steam as they cool, about 20 minutes. Once cool, remove the skins and dice. Set aside.
  5. Heat the olive oil in a large saucepan over medium heat. Stir in the celery, garlic, and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the roasted red bell pepper and crabmeat, and season with rosemary and lemon pepper.
  6. Pour in the chicken stock, and simmer for 10 minutes. Slowly stir in the dry potato flakes, and cook until thickened.
  7. Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
  8. Return the pureed soup to the saucepan. Stir in the milk and sour cream, and cook over medium-low heat until heated through, about 5 minutes. Top with Asiago cheese before serving.

Nutrition Facts

Calories268kcal
Protein33.19%
Fat22.64%
Carbs44.17%

Properties

Glycemic Index
114.63
Glycemic Load
1.55
Inflammation Score
-9
Nutrition Score
27.974782777869%

Flavonoids

Epigallocatechin 3-gallate
0.07mg
Apigenin
0.91mg
Luteolin
0.71mg
Kaempferol
1.03mg
Myricetin
0.97mg
Quercetin
12.3mg

Nutrients percent of daily need

Calories:267.8kcal
13.39%
Fat:6.8g
10.46%
Saturated Fat:2.14g
13.36%
Carbohydrates:29.84g
9.95%
Net Carbohydrates:26.27g
9.55%
Sugar:11.45g
12.73%
Cholesterol:94.1mg
31.37%
Sodium:717.23mg
31.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.42g
44.85%
Vitamin C:96.91mg
117.47%
Selenium:43.01µg
61.45%
Vitamin B12:3.03µg
50.58%
Vitamin A:2153.24IU
43.06%
Copper:0.86mg
42.9%
Phosphorus:344.7mg
34.47%
Vitamin B6:0.66mg
33.23%
Vitamin B3:6.03mg
30.14%
Folate:115.67µg
28.92%
Zinc:4.01mg
26.72%
Potassium:892.27mg
25.49%
Vitamin B1:0.31mg
20.36%
Vitamin B2:0.35mg
20.31%
Vitamin E:2.98mg
19.9%
Calcium:174.71mg
17.47%
Magnesium:68.94mg
17.24%
Vitamin B5:1.67mg
16.69%
Vitamin K:15.95µg
15.19%
Manganese:0.29mg
14.67%
Fiber:3.57g
14.28%
Iron:1.46mg
8.1%
Vitamin D:0.34µg
2.25%
Source:Allrecipes