Red Pepper Soup with Crispy Polenta Fingers

Serves 6

Most folks don’t know that red peppers are green peppers that have been allowed to ripen on the vine. Since they have reached optimal fruition, they are easier to digest than green peppers. We’ve grown various peppers on the farm, and my favorite is a Carmen. But if you can’t find Carmens, then use standard red peppers. These polenta fingers are easy to make and great to prepare with leftover polenta.  If you are following a low-fodmap diet, alter this recipe by only using 2 red bell peppers, and add 1 small/ medium peeled potato or 1 cup of chopped-up yellow squash). Red Bell Peppers can trigger digestive distress at over a ⅓ cup per serving. 

If you don’t react to red bell peppers, carry on with the recipe as is! 

Ingredients

Avocado oil cooking spray (avocado oil has no fodmaps only the fruit does)

4 medium red bell peppers

2 teaspoons of garlic-infused olive oil (if you can have garlic, then use fresh 3 tsp)

1 tablespoon olive oil

3 green onions, chopped finely – green parts only for SIBO/ Low Fodmap

1 teaspoon sweet paprika

3 cups water

4 cups vegetable broth – no garlic or onion

2 tablespoons Fodmap Bouillion (if low fodmap) if no miso or better than bouillon.

½ cup full-fat coconut milk cream

1 tablespoon finely chopped fresh chives

FRIED POLENTA

1 cup instant polenta

3½ cups water

1½ tablespoons vegan or grass-fed butter or ghee

½ cup low fodmap vegan cheese or grated parmesan 

Avocado oil, to shallow-fry 

Instructions 

1. Preheat the oven broiler. Quarter the peppers, discarding the seeds and the membranes. On a sheet pan sprayed with oil, Peppers under the hot broiler, skin-side up, until the skin blisters and blackens. Place the peppers in a covered skillet with a lid for 5 minutes; once the peppers have cooled, peel away the skin. Heat the olive oil in a large saucepan over medium heat; cook the green onion, stirring until softened. Add the paprika and cook, stirring, until fragrant.
2. Add the water, broth, peppers, (chopped potato or yellow squash if using) bouillon, and garlic-infused olive oil to the pan; bring to a boil. Reduce the heat and simmer, uncovered, for 40 minutes. Cool for 10 minutes.
3. If using miso paste (see note below about miso and SIBO) add to soup and blend or process the soup, in batches, until it reaches a smooth consistency. Return the soup to the pan and add the coconut cream; stir over medium heat until hot. Season. Sprinkle the soup with the chives. Serve with polenta fingers.
4. * SIBO,  Low Fodmap & Miso Paste: the process of fermentation reduces the G.O.S. (Galacto-oligosaccharides) content of the soybeans, making them low Fodmap friendly – just keep it at no more than 2 tbsp, per serving. 

TO MAKE FRIED POLENTA

1. Cook the polenta in the water per package directions. Stir in the butter and the vegan cheese or freshly grated parmesan cheese. Spoon the polenta into a parchment paper-lined 9-inch x 13-inch pan. Refrigerate until set. 
2. Just before serving, turn out onto a cutting board; cut into 18 fingers. Heat 3-4 tablespoons of avocado oil in a large frying pan until hot. Fry the polenta fingers, in batches, until golden.