Once the cold weather hits, soup seems like the perfect choice for lunch or dinner. This particular Roasted Red Pepper Soup with Cilantro Cream is one of my favourites. We often served it When hosting guests either as an appetizer with crusty bread or grilled panini for lunch or dinner. We were always asked for the recipe. My husband was so proud to say it was from Alberta Milk.

The roasted red peppers have an unexpected slightly sweet-smoky flavour, while the taco seasoning adds just a touch of heat. The soup has a lighter texture than similar soups as it is made with milk (use whatever kind you have in your fridge) rather than cream. The peppers contribute folate, fibre and vitamin C and the milk adds protein, calcium and other essential nutrients, this makes it an excellent choice for adults and children. If you or your kids don’t like spicy food, just decrease or omit the taco seasoning.

It’s worth the extra effort to make the cilantro cream. With just four ingredients, it is very easy and yet takes this soup to another level. It also makes a wonderful topping for tacos or other Mexican-inspired foods.

Do you have a favourite soup recipe?

The Dairy Divas are on Facebook! Visit our Facebook page to stay up to date on dairy, nutrition and more!

Written by a Registered Dietitian.

Roasted Red Pepper Soup with Cilantro Cream
Prep Time
25 min
Cook Time
15 min
6 servings



2 tsp (10 ml) butter
1 (medium) onion, chopped
4 cloves garlic, minced
2 tbsp (25 ml) all-purpose flour
2 cups (500 ml) 2% milk
2 cups (500 ml) chicken broth
2 jars (10 oz/340 ml) roasted red peppers (drained and chopped) OR 4 (large) red peppers (roasted, peeled, seeded and chopped)
1 tbsp (15 ml) taco seasoning mix
1/2 tsp (2 ml) salt and pepper, approximately

Cilantro Cream

1/2 cup (125 ml) light sour cream
1/4 cup (50 ml) cilantro, chopped
1 tbsp (15 ml) lime juice
1 clove garlic, peeled
1/2 tsp (2 ml) sugar and salt, approximately



  1. Melt butter in large saucepan over medium-high heat. Add onion and garlic and cook for about 5 minutes or until softened.
  2. Stir in flour and cook for 1 minute. Gradually stir in milk. Stir in broth.
  3. Add remaining ingredients. Cook, partially covered, for about 5 minutes or until thickened slightly. Let cool for 5 minutes.
  4. Blend mixture in batches until smooth. Return soup to saucepan to reheat.

Cilantro Cream

  1. In a blender, process all ingredients until smooth.
  2. Spoon soup into individual soup bowls. Top with Cilantro Cream.


Read more by: Lee
Lee is a registered dietitian and nutrition educator at Dairy Farmers of Canada, who lives in St Albert with her teen-aged son; gregarious lovebirds; two dogs, Remi and Farley; and a gecko name Tookey. She is a fitness buff who can be seen running or walking on the neighborhood trails. Lee loves good food and is a fan of quick, easy recipes that make her look like a gourmet cook.

Alberta Milk, as a member of Dairy Farmers of Canada (DFC), supports, collaborates and relies on the four Alberta-based DFC registered dietitians to deliver and develop nutrition resources, programs and communications to promote health and wellness. As registered dietitians we are credible, balanced and science-based. We belong to the College of Dietitians of Alberta and follow their Standards of Practice and Code of Ethics. Our job is to translate the complex science of nutrition into practical advice for the general population. It is our view that milk and milk products are an important part of a healthy, balanced diet based on the four food groups, which is supported by health organizations such as Health Canada and Dietitians of Canada.

Member Of
College of Dietitians of Alberta
Dietitians of Canada