Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Red Bell Pepper Soup with Coconut, Chia, and Ginger

This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho.


79% 52/13/35 
Ω-6 (LA, 2.3g) : Ω-3 (ALA, 6g) = 1:3

Ingredients (for servings, )


  • blender
  • grater

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • season to taste
  • peel
  • grate (shred)


  1. For the soup base
    Wash the vegetables and cut into small pieces. Peel and finely grate the ginger.

  2. Place all ingredients except the chia seeds into the blender and blend for at least 7 minutes. 

    The author uses 4 cm of ginger per serving. An 8-cm piece of ginger root weighs approx. 80 grams.

  3. Chia seeds and seasoning
    Transfer the soup to a bowl and stir in the chia seeds.

  4. Season to taste with salt and pepper.

    If you like, you can garnish the soup with cilantro or sprouts.

Nutritional Information per person Convert per 100g
2000 kcal
Energy431 kcal21.6%
Fat/Lipids27 g39.1%
Saturated Fats16 g77.9%
Carbohydrates (inc.dietary fiber)41 g15.2%
Sugars13 g14.9%
Fiber19 g77.3%
Protein/Albumin10 g20.9%
Cooking Salt (Na:138.4 mg)351 mg14.6%
A serving is 395g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 289 mg362.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 6.0 g302.0%
MinManganese, Mn 2.4 mg120.0%
ProtTryptophan (Trp, W) 0.20 g81.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 157 µg79.0%
MinCopper, Cu 0.65 mg65.0%
ElemPhosphorus, P 441 mg63.0%
VitVitamin B6 (pyridoxine) 0.79 mg56.0%
ElemPotassium, K 1'018 mg51.0%
ElemMagnesium, Mg 188 mg50.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 6.0 g302.0%
Linoleic acid; LA; 18:2 omega-6 2.3 g23.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.20 g81.0%
Threonine (Thr, T) 0.42 g45.0%
Phenylalanine (Phe, F) 0.57 g37.0%
Isoleucine (Ile, I) 0.42 g33.0%
Valine (Val, V) 0.53 g33.0%
Leucine (Leu, L) 0.72 g30.0%
Lysine (Lys, K) 0.52 g28.0%
Methionine (Met, M) 0.25 g27.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 441 mg63.0%
Potassium, K 1'018 mg51.0%
Magnesium, Mg 188 mg50.0%
Calcium, Ca 269 mg34.0%
Sodium, Na 138 mg17.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 2.4 mg120.0%
Copper, Cu 0.65 mg65.0%
Iron, Fe 6.5 mg47.0%
Selenium, Se 23 µg43.0%
Zinc, Zn 2.8 mg28.0%
Iod, I (Jod, J) 4.2 µg3.0%
Fluorine, F 1.9 µg< 0.1%
Notes about recipe

This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho.

Note from the author: “You will need a heavy-duty blender for this recipe.”


Peeling the ginger: Instead of a knife, use the sharp outer edge of a spoon to scrape off the skin until you see the yellowish root. This is even easier with a small spoon.

Alternate preparation

Fresh turmeric root: Instead of ground turmeric, you can use finely grated turmeric root. Turmeric will stain your hands, so it is a good idea to wear gloves when grating it (turmeric can permanently stain white utensils and equipment).