Sun-dried Tomato Pesto White Bean Soup with Asiago Crostini

This Sun-dried Tomato Pesto White Bean Soup is extremely comforting and flavorful!  What’s not to love about white beans, sun-dried tomatoes, basil, Asiago and wine!  The white beans give this soup its heartiness and the sun dried tomato pesto adds a rich savory flavor.  Dip a Asiago cheese crostini into it and you’re good to go!

Sun-dried Tomato Pesto White Bean Soup Last week after Robby and I had lunch at one of our favorite restaurants the “West End Tap and Kitchen, we decided to check out a cool new spot to ride our bikes.  It’s called Wilder Ranch and it’s located off hwy 1.  There is a self-guided walking tour at the State Historical Park Cultural Preserve and a dirt path next to cliffs that overlooks the ocean.  The Cultural Preserve was an old Dairy farm that opened in 1859.  Everything is still intact, including the original 1897 Victorian house.  There is a garage that houses a water powered battery charger for the cool 1930 Ford Model A and 1916 Dodge touring sedan.  There is also a working woodworking shop, blacksmith shop and a work room full of saws, drills, grinders; etc. that were all powered by a water wheel which turns a myriad of belts.  It was the first water powered belt used to generate electrical power in Santa Cruz.  There is an old barn, stables and farmhouses that still have animals like a Clydesdale horse, some sheep, goats and chickens.

We parked on Shaffer Street and then rode our bikes down the bike path that was laden with beautiful flowers and gorgeous views of the organic farms along the ocean.  The path ends at the entrance to Wilder Ranch where we walked our bikes through the old dairy farm. We then rode to the parking lot that led us to the bluff trail, which goes in a complete circle on the cliffs overlooking the ocean.  It has to be one of the most breathtaking picturesque spots in Santa Cruz.  Next time, we will bring food and enjoy a nice picnic on the bluffs.

Sun-dried Tomato Pesto White Bean Soup This soup goes great with a red or a white wine.  A light Pinot Noir is perfect with the flavor of sun dried tomatoes.  I prefer one from Oregon as they tend to be light and dry without the thick date qualities.  If you are more into white wine, try a Pinot Gris, Rueda or Sauvignon Blanc.

Sun-dried Tomato Pesto White Bean Soup Sun-dried Tomato Pesto White Bean Soup Recipe:

Approx. 10 – 12 servings

  • 3 Cups Dried White Beans
  • 12 + 5 Cups Filtered Water (Depending on how old the beans are, you might need to add more, but careful not to over due it.)
  • 2 Cloves Garlic
  • 1/2 White Onion – diced
  • 3 Tablespoons Extra Virgin Olive Oil
  • 1/3 Cup Dry White Wine
  • 1 Vegetable Bouillon Cube – unsalted
  • 1 Recipe Sun Dried Tomato Basil Pesto – recipe below
  • 1 Cup Greek Yogurt (Greek is much creamier than regular yogurt) or Sour Cream
  • 2 Large Tomatoes – cut in half and grated
  • 1/2 Cup Aged Asiago Cheese – finely grated
  • 2 Tablespoons Lemon Juice – fresh squeezed
  • 1 Teaspoon Paprika
  • 1/2 Teaspoon Cayenne Pepper
  • 1 1/2 Tablespoon Sea Salt or to taste
  • 1/2 Teaspoon Black Pepper  or to taste
Sun Dried Tomato Pesto
  • 1 1/4 Cups Sun-dried Tomatoes, Oven Dried Tomatoes  or jarred, drain the oil)
  • 1 Cups Fresh Basil
  • 1/2 Cup Raw Walnuts
  • 1/4 Cup Raw Almonds
  • 1/2 Aged Asiago Cheese – finely shredded
  • 1 1/4 Cups Extra Virgin Olive Oil
  • 2 Cloves Garlic
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 1 Teaspoons Sea Salt or to Taste
Chili Oil
  • 1 Cup Extra Virgin Olive Oil
  • 8 Dried Thai Chilies or Arbol Chilies
Asiago Crostini
  • 12 Slices of French Bread
  • Approx. 1/4 Cup Extra Virgin Olive Oil
  • About 1/2 to 3/4 Cup Finely shredded Aged Asiago Cheese
Optional Garnish
  • Minced Sun-dried Tomatoes
  • Drizzle of Chili Oil – recipe above
  • Asiago Crostini – recipe above
Instructions:
 Beans

Measure beans and sort thru to make sure there are no rocks then rinse and drain.

Add 12 cups of water and bring to a boil on med-high heat, continue boiling until beans are soft adding the other 5 cups of water as the beans soak it up. (make sure and keep an eye on them)

Pesto

(I often make this the day before) make sure to puree really well.

Measure sun-dried tomatoes and place into a food processor or blender and turn on until they are minced up.  Add all the other ingredients and blend everything while slowly adding the olive oil.  Blend in sour cream and grated tomato pulp.

Chili Oil

Add oil and chilies to a small sauce pan.  Turn the stove on, in between low and medium-low and let simmer for 20 minutes.  Remove from heat and let cool then pour into a jar.

The rest

Add the onion and 3 tablespoons of olive oil to a saute pan with and heat on medium-low heat.

Saute until really soft then add the wine and reduce until syrupy.

When the beans are cooked add onion mix, pesto sauce, Asiago, lemon juice and spices to the beans.

Asiago Crostini

Slice the bread into 1/2 inch slices.

Place slices onto a baking sheet and coat both sides with olive oil.  (I use a small pastry brush)

Place on the top shelf of the oven and broil for 1 – 2 minutes then flip them over and top with Asiago and broil for about 1 more minute or until cheese is melted.  Make sure and watch close, they can burn fast.

I usually put the timer on for 1 minute and check then put on for 1 more while watching.  They can cook faster on the 2nd side because they are already hot.

Sun-dried Tomato Pesto White Bean Soup Health Benefits:

White Beans are a super source of dietary fiber, which is good for the prevention of constipation, also helps digestive disorders like irritable bowel syndrome and diverticulosis. They are great for heart health because of their significant amounts of folate (support of red blood cell formation, one cup of the cooked beans provides 63.7% of the recommended daily intake for folate) and magnesium (lowers blood pressure). They are good for helping insulin resistance, hypoglycemia or diabetes, and help you balance blood sugar levels while providing steady energy.

Sun-Dried Tomatoes are very high in antioxidants; just one cup has 23 percent of the recommended daily intake of vitamin C and 16 percent of vitamin A.  The Vitamin C in dried tomatoes helps your body absorb the high iron content as well. They are high in potassium which helps prevent and lower high blood pressure. These tomatoes are very high in dietary fiber compared to raw tomatoes.

Fresh Basil has anti-aging, anti-inflammatory and antibacterial properties.  The herb contains exceptionally high levels of beta-carotene and vitamin A and is rich in zea-xanthin an antioxidant that helps protect age-related macular disease.  It has a good amount of Iron and also helps to detoxify the liver.  It contains phytochemicals that may lower cortisol, a hormone secreted when you’re stressed that causes weight gain, so add some fresh basil to you water or tea.

Broccoli White Bean Soup with Broccoli Pistachio Pesto and Asiago Croutons

This is one hearty winter worthy soup if there ever was one!  This broccoli white bean soup is filling enough to be a complete meal all on its own, especially with the addition of the Asiago croutons.  The beans give it a nice creamy texture while the broccoli florets adds a bit of crunchy chunkiness.  The broccoli pesto gives it an added twist of flavor.  The soup can be vegan or gluten free if you choose to leave out the Asiago from the pesto and croutons.

Broccoli White Bean Soup

This year is off to a great start!  We had the privilege of spending the first day and night of the New Year with Paloma, Severin, Jill and Beto.  It was a short but sweet visit.  After our house guests left, Robby and I decided to go through the entire house including all the cupboards and drawers.  We managed to get rid of a number of boxes full of unneeded items!

We love to get rid of anything we aren’t using.  Clutter is stagnant energy and actually weighs on your conscious as well as it keeps new things from coming into your life.  Have you ever had a closet or a drawer that was a complete disaster and every time you walk by it you think to yourself “I have got to clean that closet out” but you don’t because it seems so overwhelming?  Clutter is the manifestation of stuck energy and the feeling just gets worse until you finally break down and address it!

Some time ago I had a bunch of clothes that I never wore and I just could not get myself to let go of them.  One day I went crazy and threw anything I hadn’t worn in two years into a few boxes.  I brought them to the local thrift store and within one week a friend of mine who had a clothing line called to tell me she was sending me two huge boxes full of clothes.  I was so completely shocked and excited!  This has happened so many times in my life that I now know it to be true that when you let go of the old it opens the door for the new.  So, get out those boxes and purge your clutter!

Broccoli-White-Bean-Soup

Crisp dry white wines generally pair best with this soup.  Try it with a Pinot Grigio, Sauvignon Blanc, Soave or an Albarino.

Broccoli-White-Bean-Soup

Broccoli White Bean Soup:
10 – 12 servings
  •  2 1/2 Cups Dried Hutterite Beans or White Navy Beans – soaked – cooked
  • 12 + 2 to 4 Cups Filtered Water – divided
  • Broccoli Pesto – recipe below
  • 1/2 White Onion – diced
  • 1 Tablespoon Extra Virgin Olive Oil
  • 3 Cloves Garlic – minced
  • 1/3 Cup Dry White Wine
  • 1 Bouillon Cubes – vegetable – unsalted
  • 2 Tablespoons Lemon Juice – fresh squeezed
  • 1 Tablespoon + 1 Teaspoon Sea Salt
  • 1 Teaspoon Black Pepper
  • 4 Cups Broccoli Florets – chopped
 Pesto – if you want extra for a garnish or bread, double the recipe.
  • 1 Cup Raw Broccoli Florets
  • 1/2 Cup Roasted & Salted Shelled Pistachios
  • 1/2 Cup Aged Asiago Cheese – finely shredded – (optional)
  • 1/2 Cup Extra Virgin Olive Oil
  • 1 Clove Garlic
  • 1 1/2 Tablespoons Fresh Squeezed Lemon Juice
  • 1/2 Teaspoon Sea Salt
Croutons
  • 4 Cups Country Bread like Ciabatta – torn
  • 3 Tablespoons Extra Virgin Olive Oil
  • 1/4 Cup Asiago Cheese – finely shredded – (optional)

Garnish options

  • Raw Broccoli – chopped
  • Pistachios – chopped
  • Extra Virgin Olive Oil
Instructions:
Beans
If using Hutterite beans, soak the beans overnight.
Sort through the beans to remove any rocks and rinse.
Add the beans to a 4 or 5 1/2 quart pot, then add 12 cups of water.  Bring to a boil, then turn to medium-high heat for about 1 hour to 1 and a 1/2 hours or until beans are soft.
  While beans are cooking make the pesto.
Pesto
Cut the broccoli into small pieces, finely shred the cheese then add to food processor or blender along with all the other ingredients and blend until smooth.  Set aside.
Croutons
You can use day old bread, I used fresh and it worked out nice.
Tear or cut the bread into small pieces.  In a large straight sided pan, add the oil and turn heat to medium-low.  Heat up the oil, then add the bread.  Stir continually until they get crispy. (about 10 minutes)

Add the Asiago and stir until melted and a lightly golden. (Some Asiago will stick to the pan)

Soup

Add the onions to a 5 1/2 quart pot with the olive oil and saute on medium-low heat for 5 minutes, add the garlic and continue cooking for 5 – 7 more minutes until the garlic starts to brown.

Add the white wine and bouillon cube, mash the bouillon, cook until wine is reduced and syrupy.  When the beans are soft add them and 2 to 4 cups of water to the onions.  (it depends how much water gets soaked up from the beans and how thick you want it)

Add the broccoli, salt and pepper and cook for a few minutes until broccoli is just tender.

You can leave it chunky or puree half.

Health benefits:
White Beans are a super rich source of dietary fiber, which is good for the prevention of constipation, also helps digestive disorders like irritable bowel syndrome and diverticulosis. They are great for heart health because of their significant amounts of folate (support of red blood cell formation, one cup of the cooked beans provides 63.7% of the recommended daily intake for folate) and magnesium (lowers blood pressure).  They are good for helping insulin resistance, hypoglycemia or diabetes, and help you balance blood sugar levels while providing steady energy.

Broccoli has cholesterol-lowering ability and strong impact on our body’s detoxification system. It is also rich in both forms of dietary fiber, soluble and insoluble.  It is very high in vitamin C & K.

Pistachio has a good source of fiber and helps lower cholesterol.  Pistachios are an excellent source of vitamin E which makes them an excellent source of antioxidants.

Roasted Carrot Red Lentil Soup with Carrot Top Pesto

This is a beautiful silky smooth fall inspired Roasted Carrot Red Lentil Soup with a bit of added texture from the carrot top pesto.  The roasted carrots mixed with the red lentils are a harmonious blend.  It is a delightful soup all on its own or with the addition of the carrot top pesto, which adds another facet of savory flavors.

Roasted Carrot Red Lentil Soup

It has really started to feel like fall around here with the cold air of the mornings and nights.  Growing up in L.A., there is really no such thing as fall.  Not like when I lived in Oregon with all the outstanding vibrant fall colors and crisp cold air.  Fall in Northern California isn’t like Oregon but it’s a little more colorful than L.A.  Now is the time to enjoy a nice warm bowl of soup, curled up on the couch with a cozy blanket by the fireplace.

 Fall represents a time of letting go, releasing the old and embrace the new.  Fall is truly a time of transition. As the leaves fall off the trees, they bare their branches to remind us how all things in life come and go.

 This is the perfect healthy soup to start off the fall season.  The carrot and carrot tops both contain antioxidants, which helps to keep colds away.  The carrot tops provide chlorophyll and more than 6 times the vitamin C than the carrots themselves.  Together they are even more nutritious than on their own.

Roasted-Carrot-Soup

I like a dry Rosé wine with this soup but it’s also good with a Pinot Gris or hot cup of tea.

Roasted-Carrot-Red-Lentil-Soup

Roasted Carrot Red Lentil Soup Recipe:

8 to 10 servings

  • 7 to 8 (2 pounds)  Carrots
  • 1 to 2 Tablespoons Extra Virgin Olive Oil
  • 2 Cups Dried Red Lentils
  • 1/2 White Onion – diced
  • 2 Garlic Cloves – minced
  • 2 Vegetable Bouillon Cubes
  • 1/3 Cup Dry White Wine
  • 10 Cups Filtered Water
  • 1/2 Teaspoon Dried Thyme or 1 Teaspoon Fresh
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 1 Tablespoons Sea Salt
Carrot Top Pesto
  •  1 1/2 Cups Carrot Tops
  • 1/2 Cup Fresh Basil
  • 3/4 Cup Raw Walnuts
  • 3/4 Cup Aged Asiago Cheese
  • 1/2 Cup Extra Virgin Olive Oil
  • 2 Clove Garlic
  • 1 Tablespoon Fresh Squeezed Lemon Juice
  • 1/2 Teaspoon Sea salt

Instructions:

Carrots
Preheat oven to 375
Cut the ends off the carrots and cut into 1 inch pieces.
Spread the carrots out on a baking sheet and pour a tablespoon of olive oil over the carrots, lightly sprinkle with salt and toss to evenly coat.  Roast for 30 – 40 minutes, until the carrots are cooked through and starting to caramelize.
Pesto
 Wash the carrot tops and dry them, shred the cheese and measure all the ingredients, then puree in a food processor or blender.  Set aside.
Soup

Add the onions to a 5 1/2 quart pot with the olive oil and saute on medium-low heat for 5 minutes, add the garlic and continue cooking for 5 – 7 more minutes until the garlic starts to brown.

Add the white wine and bouillon cubes, mash the bouillon, cook until wine is reduced and syrupy.

Measure, sort and rinse lentils until water runs clear. Add lentils and water, bring to a boil then reduce to medium low heat.  Skim off the starch and cook until lentils are soft.  (about 15 – 20 minutes)

Add the lentils and carrots to a food processor or blender and puree in 2 to 3 batches. Or use an immersion blender right in the pot.

  Carrot-Red-Lentil-Soup

 Health benefits:

Carrots contain beta-carotene that is then converted into vitamin A in your liver and helps restore vision. They lower the risk of coronary heart disease and are high in antioxidants that help in cancer prevention. They may also help with blood sugar regulation, delay the effects of aging, and improve the immune system.

Carrot tops are very healing and can help rid the body of toxins due to their antiseptic, diuretic and stimulating properties.  They are full of chlorophyll, antioxidants, vitamins, minerals, and trace elements, especially Vitamin K, potassium and they contain 6 times more Vitamin C than the carrot themselves.

Yellow Split Pea Basil Soup with Roasted Peppers

The red, yellow and green colors in this Yellow Split Pea Basil Soup are so gorgeous.  The flavor is also phenomenal with the roasted peppers, basil and pecorino cheese.  Seriously guys, it’s delicious!  Serve it with your favorite crusty bread!

If you have never tried yellow split peas before, do yourself a favor and try them.  They are much more mild than the green variety.  Unlike the green variety, they continue to be bright and cheerful after cooking.

Yellow Split Pea Basil Soup

Robby and I had a great time this weekend.  Our friends Beto, Jill, Paloma and baby Severin stayed over Saturday night.  Erin, Leif and Taj came over to join us all for a taco dinner.  Erin made an incredibly delicious chocolate basil tart with a grapefruit jam to go on top.  It was a fun night full of food, wine, laughter and nonstop talking as it always is with this group.

On Sunday, we had a beach picnic, which is always a great time with Paloma!  Paloma insisted on becoming a mermaid, so Beto made her a mermaid tail out of sand while Robby made a barricade of seaweed so Paloma wouldn’t get washed away.  They decorated it with seaweed, shells and sand crab shells.  She loved it!

Yellow-Split-Pea-Basil-Soup-with-Roasted-Red-Peppers

I was just on Thalia’s blog “Butter and Brioche” (if you haven’t been to her blog, check it out!) and she just posted an incredible Tiramisu ice cream dessert.  I thought it was ironic because she is posting a cold ice cream dessert in the middle of the Australian winter while I’m posting a hot soup recipe in the middle of summer in California.  It just goes to show that you can eat whatever you want regardless of the weather!

Yellow-Split-Pea-Basil-Soup-with-Roasted-Peppers

This soup is perfect with a nice cold glass of Verdejo!  Or a crisp white wine of your choice.

Roasted-Pepper-Yellow-Split-Pea-Soup

Yellow Split Pea Basil Soup Recipe:

8 – 10 servings

  • 1/2 White Onion – diced
  • 2 Tablespoon Extra Virgin Olive Oil
  • 2 Cloves Garlic – minced
  • 1/3 Cup Dry White Wine
  • 2 Unsalted Vegetable Bouillon Cubes
  • 10 Cups Filtered Water
  • 2 Cups Dried Yellow Split Peas
  • 2 (about 1 1/4 cup) Red Bell Peppers – roasted – diced
  • 2 (about 1 1/4 cup) Yellow Bell Peppers – roasted – diced
  • 1 Tablespoon Hot Paprika
  • 1 Tablespoon Fresh Squeezed Lemon Juice
  • 1 Cup Pecorino Romano Cheese – finely shredded – packed
  • 1 Cup Fresh Basil – packed – minced
  • 1/2 Cup Fresh or Frozen Corn
  • 2 Teaspoons Sea Salt
  • 1/2 Teaspoon Black Pepper

Instructions:

Add the onions to a saute pan with olive oil and saute on medium-low heat for 5 minutes, add the garlic and continue cooking for 5 – 7 more minutes until the garlic starts to brown.

Then add the white wine and bouillon cubes, cook until wine is reduced and syrupy.

Add the 10 cups of filtered water to the onions.  Measure and sort thru the peas to ensure that there are no rocks. Rinse them in a colander and add them to the onions.  Bring to a boil, then reduce heat to medium and simmer for 45 minutes to an hour or until peas are super soft.

 While the peas are cooking, roast the peppers and then put them into a covered dish to steam for 10 minutes.  Remove the stem and seeds and then dice the peppers.  Add them to the peas when completely cooked.

Add the paprika, lemon juice, cheese, basil and corn to the soup.

Or puree the soup, then add the peppers and corn to the soup.

Garnish with basil.

Yellow-Split-Pea-Basil-Soup-with-Roasted-Yellow-and-Red-Peppers

Health benefits:

 Bell Peppers are matured green bell peppers and have more nutrition as they mature.  They are super high in vitamin A which helps to support healthy eyesight, especially night vision and are extremely high in vitamin C, so much so they have twice as much as an orange which makes it really good for the skin.  Red peppers are one of the highest veggies in lycopene, and have been successfully tested in the prevention of many cancers.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are also a good source of fiber, folate, vitamin K, molybdenum and manganese.

Fresh Basil has anti-aging, anti-inflammatory and anti-bacterial properties.  The herb contains exceptionally high levels of beta-carotene and vitamin A and is rich in zea-xanthin an anti-oxidant that helps protect age-related macular disease.  It has a good amount of Iron and also helps to detoxify the liver.  It contains phytochemicals that may lower cortisol, a hormone secreted when you’re stressed that causes weight gain, so add some fresh basil to you water or tea.

Potato Cheddar Soup with Roasted Peppers

I guarantee this Potato Cheddar Soup will satisfy your comfort food cravings.  It has such amazing flavors from the cheese with the combination of the roasted red, yellow and poblano peppers.

  Potato Cheddar Soup

 Last Saturday, Robby and I had a nice lunch at Bittersweet Bistro before heading to Palo Alto to meet Beto and Jill’s new baby boy Severin.  It is so amazing to meet a beautiful soul such as Severin!  He is the cutest little guy ever and he looks just like Beto but he also looks like Jill and Paloma!  I thought it would be nice to bring some comfort food to Beto and Jill.  I made homemade beans, homemade fresh tomato sauce and this soup.  Jill hasn’t slept much so Robby, Beto, Paloma and I went to dinner at a great sushi restaurant called Kanpai, which was delicious.  Sunday was a lazy day around the house in the morning and then we had a nice afternoon at the beach for lunch.

Potato-and-Cheddar-Roasted-Pepper-Soup

A nice crisp white wine is simply the best with this soup.  Try a Sauvignon Blanc, a dry Riesling, Pinot Gris or a white Rioja.

Potato-Cheddar-and-Roasted-Pepper-Soup

Potato Cheddar Soup Recipe:

Approx. 8 – 10 servings – about 16 cups

  • 5 (4 lb.) Large Russet Potatoes – peeled and cut into 1/2 inch cubes
  • 3 Tablespoon Extra Virgin Olive Oil
  • 1/2 White Onion – diced
  • 3 Cloves Garlic – minced
  • 1/4 Cup Dry White Wine
  • 1 Red Bell Pepper – roasted
  • 1 Yellow Bell Pepper – roasted
  • 1 Poblano Pepper – roasted
  • 2 Cups Fresh or Frozen Corn
  • 10 Cups Filtered Water
  • 2 Cups Low Fat Milk
  • 3 Cups Cheddar Cheese (I used Organic Valley Raw Sharp Cheddar)
  • 1/2 Teaspoon Black Pepper
  • 1 1/2 to 2 Tablespoons Sea Salt or to Taste

Instructions:

Place the cubed potatoes into a large bowl covered in filtered water.

Add the onion and olive oil to a 5 1/2 quart pot or dutch oven and sauté on medium-low heat for 5 minutes then add the garlic and cook until garlic just start to brown.

Add wine and cook until reduced and it has a syrupy consistency.

Roast the peppers.  Dice the peppers into small cubes and set aside.

Add the water and potatoes to the onions then cook on high heat, bring to a boil, then reduce heat to medium and cook 25 minutes or until potatoes are soft.

Take half of the potatoes and some water then puree in food processor or blender.

Pour pureed potatoes back in the pot and add the milk, salt and pepper.  Cook for a few minutes to heat it back up and slowly stir in the cheese, cook until cheese is completely melted.

Add the peppers and corn.

Cheddar-Potato-Soup

Health benefits:

Poblano Peppers are extremely high in vitamin C; just one pepper has 95% of your daily value.  They are great for your immune system and help to reduce inflammation like in arthritis and asthma.  They are also helpful with the increase of oxygen helping the body to burn more calories 20 minutes after eating peppers.  They are full of vitamin A, vitamin K, and potassium.  They’re also full of vitamin A, vitamin K, and potassium.

Bell Peppers are extremely high in vitamin A, which helps to support healthy eyesight especially night vision.  It is also very high in vitamin C, which is really important for the skin.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are a good source of fiber, folate, vitamin K, molybdenum and manganese.  Red peppers are one of the veggies highest in lycopene and have been successfully tested in the prevention of many cancers.  Lycopene is a powerful antioxidant, giving many fruits and vegetables their color, especially tomatoes, that are great for the prevention of cancers in the bladder, prostate, cervix and pancreas.