Roasted Red Pepper & Lentil Soup
A creamy, protein-packed vegan soup featuring roasted red peppers and red lentils. High in fiber, naturally low in saturated fat, and perfect for quick lunches, meal prep, or a cozy dinner. Garnish with pumpkin seeds or croutons for added texture.
Equipment
- 1 Large heavy-based saucepan
- 1 baking tray
- 1 Knife and chopping board
- 1 garlic press or small knife for mincing
- 1 Hand-held blender
- Measuring Cups and Spoons
- Wooden spoon
Ingredients
- 3 medium red bell peppers quartered, seeds removed
- 3 tablespoons olive oil divided (1 tbsp + 2 tbsp)
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1 medium brown onion finely chopped
- 1 medium carrot peeled and finely chopped
- 1 stalk celery finely chopped
- 2 cloves garlic minced or pressed
- 1 teaspoon dried oregano
- Small pinch dried chili flakes
- ¼ teaspoon fennel seeds optional
- 2 tablespoons tomato paste
- 1 litre 4 1/3 cups vegetable stock
- 160 g 1 cup dried red lentils, rinsed
- ¾ teaspoon sea salt divided
- ½ teaspoon freshly ground black pepper
Instructions
- Preheat Oven for Roasting: Begin by preheating your oven to 200°C (380°F) if using a fan oven, or 220°C (425°F) for a conventional oven. Preheating ensures your bell peppers roast evenly and develop a sweet, smoky flavor without steaming.
- Prepare the Bell Peppers: Wash the bell peppers thoroughly. Cut each pepper into quarters and carefully remove the seeds and pith. This will prevent any bitterness and create a smoother final soup texture.
- Season and Oil the Peppers: Place the pepper quarters on a baking tray in a single layer. Drizzle 2 tablespoons of olive oil evenly over them, then sprinkle with ¼ teaspoon sea salt and ¼ teaspoon freshly ground black pepper. Rub the seasoning gently so it coats all sides.
- Roast the Peppers Until Tender: Transfer the tray to the preheated oven. Roast the peppers for about 20 minutes, turning them halfway through to ensure even caramelization. They should be soft and slightly charred, which enhances the natural sweetness. Remove from the oven and allow them to cool slightly.
- Peel and Chop the Roasted Peppers: Once the peppers are cool enough to handle, carefully peel off the skins and discard them. Chop the roasted peppers into bite-sized pieces and set aside. This step helps create a smooth and creamy soup base.
- Heat Oil for Vegetable Base: While the peppers roast, heat 1 tablespoon of olive oil in a large, heavy-based saucepan over low to medium heat. The heavy pan ensures gentle cooking without burning the vegetables.
- Sauté Aromatics: Add the chopped onion, carrot, and celery to the pan along with a pinch of salt. Cook the vegetables gently for at least 20 minutes, stirring frequently, until they are soft and tender. Avoid browning; slow cooking draws out natural sweetness and flavor.
- Add Garlic and Spices: Stir in the minced garlic, dried oregano, chili flakes, and fennel seeds (if using). Cook for an additional minute until the garlic becomes fragrant. This infuses the vegetable base with aromatic depth.
- Incorporate Roasted Peppers and Tomato Paste: Add the chopped roasted peppers and 2 tablespoons of tomato paste to the pan. Stir thoroughly so the tomato paste coats the vegetables evenly. This step builds the rich, savory foundation of the soup.
- Pour in Vegetable Stock and Lentils: Gradually add 1 litre (4 1/3 cups) of vegetable stock to the pan, stirring to combine. Then, add the rinsed red lentils and give everything a good stir to prevent sticking.
- Simmer the Soup: Bring the soup to a gentle boil over medium-high heat. Once it reaches a boil, reduce the heat to low and simmer uncovered for approximately 15 minutes, or until the lentils are fully cooked and tender. Stir occasionally to prevent the lentils from settling at the bottom.
- Season to Taste: Taste the soup and season with ¾ teaspoon sea salt (or to your preference) and ½ teaspoon freshly ground black pepper. Adjust any seasoning as needed to balance flavors.
- Blend Until Smooth: Use a hand-held blender to carefully blend the soup until completely smooth and creamy. If you prefer a slightly chunky texture, blend only partially. Be cautious with hot liquid to avoid splashes.
- Serve and Garnish: Ladle the soup into bowls and finish with optional garnishes like pumpkin seeds or crispy croutons. The garnishes add crunch and a nutty flavor, enhancing the overall experience.
- Optional Meal Prep Tip: This soup freezes beautifully. Allow it to cool completely, then transfer to a freezer-safe container. Thaw overnight in the fridge before reheating on the stove until piping hot.
Notes
- Rinse lentils thoroughly before cooking to remove any small stones or debris.
- Roast the bell peppers until slightly charred for maximum sweetness and flavor.
- Sauté the vegetables slowly over low heat to develop depth and natural sweetness.
- Blend the soup to your preferred consistency—smooth or slightly chunky.
- Garnish with pumpkin seeds, fresh herbs, or croutons for added texture and flavor.
- This soup is naturally vegan, high in fiber, and low in saturated fat.
- Adjust seasoning at the end of cooking to achieve a perfectly balanced taste.
