Roasted Red Pepper & Lentil Soup
A comforting, creamy soup combining roasted red peppers, red lentils, and aromatic vegetables. Naturally vegan, high in protein and fiber, and easy to make, it’s perfect for a quick lunch, light dinner, or meal-prep option.
Equipment
- 1 Oven (200°C / 380°F fan or 220°C / 425°F conventional)
- 1 baking tray
- 1 Large heavy-based saucepan
- 1 Garlic press or knife for mincing
- 1 Hand-held blender
- 1 Measuring jug and spoons
- 1 Knife and chopping board
Ingredients
- 3 medium bell peppers quartered, seeds removed
- 3 tbsp olive oil divided (1 tbsp + 2 tbsp)
- ¼ tsp sea salt plus ¾ tsp divided
- ¼ tsp freshly ground black pepper plus ½ tsp divided
- 1 medium brown onion finely chopped
- 1 medium carrot peeled and finely chopped
- 1 stalk celery finely chopped
- 2 garlic cloves minced or pressed
- 1 tsp dried oregano
- 1 small pinch dried chili flakes
- ¼ tsp fennel seeds optional
- 2 tbsp tomato paste
- 1 litre 4 1/3 cups vegetable stock
- 160 g 1 cup dried red lentils
Instructions
- Preheat Oven for Roasting: Begin by preheating your oven to 200°C (380°F fan) or 220°C (425°F conventional). Preheating ensures that the peppers roast evenly and develop a beautiful, slightly charred flavor, which forms the base of the soup’s sweet and smoky taste. Line a baking tray with parchment paper for easier cleanup and to prevent sticking.
- Prepare the Bell Peppers: Wash your bell peppers thoroughly and cut each into quarters. Carefully remove the seeds and the white pith inside, as these parts can be slightly bitter. Arrange the pepper quarters evenly on the prepared baking tray, ensuring they don’t overlap. This helps them roast evenly and caramelize properly.
- Season and Drizzle Peppers: Sprinkle the peppers with ¼ teaspoon of sea salt and ¼ teaspoon of freshly ground black pepper. Drizzle 2 tablespoons of olive oil evenly over them. Use your hands or a brush to coat the peppers with the oil and seasonings. This step enhances the flavor and helps the skins blister beautifully while roasting.
- Roast the Peppers: Place the tray in the preheated oven and roast the peppers for approximately 20 minutes. Halfway through, use tongs to carefully turn the peppers so they cook evenly on all sides. Roast until the skin is slightly charred and the flesh is tender. The aroma should be rich and sweet, a sign that the natural sugars in the peppers have caramelized.
- Cool and Peel the Peppers: Remove the roasted peppers from the oven and let them cool slightly. Once manageable, gently peel off the skins—they should slip off easily. Discard the skins and cut the peppers into medium-sized chunks. This will make them easier to blend later while keeping a pleasant texture in the soup.
- Prepare the Soup Base: While the peppers are roasting, heat 1 tablespoon of olive oil in a large, heavy-based saucepan over medium heat. Add the finely chopped onion, carrot, and celery along with a pinch of salt. These aromatics form the flavor foundation for the soup, so cook them gently to release their natural sweetness.
- Soften Vegetables Slowly: Cook the onion, carrot, and celery mixture over low to medium heat for at least 20 minutes, stirring frequently. Avoid browning the vegetables, as the goal is to soften them and build a naturally sweet, savory base. If the vegetables begin to stick, add a splash of water or stock to prevent burning.
- Add Herbs and Aromatics: Once the vegetables are soft and fragrant, add the minced garlic, dried oregano, a pinch of chili flakes, and fennel seeds (if using). Cook for 1–2 minutes, stirring constantly, to bloom the flavors. This step intensifies the aromatic profile of the soup and infuses the base with depth and warmth.
- Combine Peppers and Tomato Paste: Add the roasted bell pepper chunks and 2 tablespoons of tomato paste to the saucepan. Stir well to ensure all vegetables and seasonings are fully incorporated. The tomato paste adds richness, slight acidity, and color to the soup, complementing the sweetness of the roasted peppers.
- Add Stock and Lentils: Pour 1 litre (4 1/3 cups) of vegetable stock into the saucepan, stirring gently to combine. Add the rinsed red lentils, making sure they are evenly distributed throughout the mixture. The lentils are a key source of plant-based protein and fiber, giving the soup a creamy, satisfying texture once cooked.
- Bring Soup to a Simmer: Increase the heat to medium-high and bring the mixture to a gentle boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 15 minutes. Stir occasionally to prevent the lentils from sticking to the bottom. The soup is ready when the lentils are fully cooked and tender.
- Season and Blend the Soup: Taste the soup and adjust seasoning with the remaining ¾ teaspoon of sea salt and ½ teaspoon of black pepper. Remove the saucepan from heat and carefully blend the soup using a hand-held blender until smooth and creamy. Blend in stages if needed to avoid splattering. The consistency should be velvety yet thick enough to feel hearty.
- Serve and Garnish: Ladle the soup into bowls and garnish as desired. A sprinkle of toasted pumpkin seeds, a handful of croutons, or a drizzle of olive oil adds texture, flavor, and visual appeal. Serve immediately for a comforting lunch or dinner, or allow it to cool slightly for storage.
- Optional Storage and Freezing: This soup freezes beautifully. Allow it to cool completely, transfer to a freezer-safe container, and store for up to 3 months. To reheat, thaw overnight in the refrigerator and warm gently on the stovetop. Freshly made, it can be refrigerated for 2–3 days for quick weekday meals.
Notes
- Freezing for Future Meals: This soup freezes exceptionally well. Allow it to cool completely, then transfer to a freezer-safe container. It can be stored for up to 3 months. Thaw overnight in the fridge before reheating gently on the stove to preserve the flavors.
- Refrigeration Tips: Once cooked, let the soup cool slightly, then store in an airtight container in the refrigerator for up to 2–3 days. Stir before serving as it may thicken upon chilling.
- Rinsing Lentils: Always rinse red lentils under cold running water using a fine-mesh sieve. This removes any debris, dust, or small stones, ensuring a clean and smooth soup.
- Adjusting Consistency: For a thinner soup, add extra vegetable stock while simmering or when blending. For a thicker texture, reduce the stock slightly or simmer a bit longer.
- Measuring Accuracy: For best results, weigh ingredients if possible. Measuring cups can vary in volume depending on brand, especially for lentils and oil.
