A hearty and vibrant Vegan soup with delicious roasted red peppers, tomatoes and lentils. This red pepper and tomato soup will leave you feeling full and nourished, perfect for a cosy night in.....
Sometimes you need a bowl of comfort food and this soup is definitely that!
The beautiful roasted red peppers give this soup an amazing richness, combined with the tomatoes and hearty lentils it feels just oh so good for you!
It is halfway through the year already. How did that happen? I have to admit I have been feeling a little lacklustre...a little of the winter blues perhaps.
I have been trying to keep myself on track by eating nourishing foods, getting out in the fresh air when it is not raining and even if it's cold pushing myself to go outside. I have to be honest I have never loved being cold and have been known to stay inside keeping warm. But after getting outside (cold or not) I always feel better.
It is so important at this time of year to get outside and get fresh air when we can, go for a walk and boost those vitamin D levels when the sun is out even if a little chilly.
(Note - This recipe for red pepper and lentil soup was originally published on Love Food Nourish in June 2017, it has been updated for user experience )
How to make this soup child friendly....
Now......not all little people like soups....
When my little boy was a toddler he went through an "I'm all grown up now and I eat proper solid foods like a big person" phase. Anything he thought was too runny (soups) or too mushy (mashed potatoes) was a no go for a while.
Fair enough! So he got to enjoy a portion of the soup mixed through pasta or rice. It actually makes a damn good pasta sauce - if I say so myself!
This is a great way to not have to make two proper meals and also give your kids a tasty meal that is nutritious. So feel free to play around with this idea for your kids - obviously using gluten-free pasta where appropriate or add to rice, quinoa or polenta.
Additional recipe tips
This red pepper and lentil soup can be made without soaking the lentils first but soaking them does improve their digestibility.
If you are prone to bloating after consuming legumes this is a good idea. Place the lentils in a saucepan covered with warm water and about 1 teaspoon of lemon juice. Soak the lentils for 2-3 hours or preferably leave overnight. Rinse them thoroughly and drain before use.
Other soup recipes you might like to try:
I hope you enjoy this recipe for roasted red pepper, tomato, and lentil soup! Please let me know how you got on in the comments below and leave a star rating, I love hearing from you!
Have a lovely week!
Love Food Nourish Nutrition Tips
- Red peppers are a good source of antioxidants, vitamin C & vitamin A (1).
- Lentils are a good vegetarian source of iron, they also are a good source of protein and soluble and insoluble fibre. Soluble fibre has cholesterol-lowering properties as it can bind to cholesterol and help transport it out of the body(2). I always like to have a protein and fibre food source in my soups as this helps keep blood sugar levels stable and also makes them nice and filling!
- 1 cup uncooked brown lentils *soaked
- 3 large red bell peppers/capsicum
- 2 Tbspn olive oil
- 1 onion, finely chopped
- 3 garlic cloves, crushed
- 2 cans (400gm/14.5oz)chopped tomatoes
- 2 cups vegetable stock
- ½ cup water
- 1 170gm/6oz can tomato paste
- 1 Tbspn tamari or soy sauce
- ½ tsp harissa
- ½ tsp paprika
- 2 Tbspn coconut cream
- 2 Tbspn fresh parsely
- salt and pepper to taste
- Preheat oven to 180°C/400°F
- Place the red bell peppers/capsicum on a baking tray and drizzle with olive oil, cook for about 30 min until the peppers are tender and the skins have slightly blistered.
- Remove the bell peppers/capsicum and leave to cool. Peel off the skins and then roughly chop.
- Place a large saucepan on a medium heat and add 1 tablespoon of olive oil. Saute the onion and garlic for 2-3 minutes until soft.
- Add the vegetables stock, canned tomatoes, tomato paste, cooked bell peppers, harissa, paprika and tamari or soy sauce. Using a stick blender blend these ingredients together until smooth.
- Add the soaked lentils to the pureed soup and simmer on a medium heat until soft for about 30 minutes.
- Taste the soup add salt and pepper and adjust seasoning to taste.
- Remove from heat and stir through 2 Tbspn of coconut cream.
- Garnish with fresh parsley and serve.
This soup can be made without soaking the lentils first but soaking them does improve their digestibility. Place lentils in a saucepan covered with warm water and about 1 teaspoon of lemon juice. Soak for 2-3 hours or preferably leave overnight. Rinse thoroughly and drain before use.
The nutrition information is based upon this soup serving 6 people, it will serve approximately 6-8 people.
Nutrition InformationYield 6 Serving Size 1
Amount Per Serving Calories 183Total Fat 6.4gSaturated Fat 1.7gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 475mgCarbohydrates 27gNet Carbohydrates 20gFiber 7gSugar 14gProtein 6.7g
This nutritional information is an estimate only and is provided as a courtesy to readers. It was auto-generated based on serving size, number of servings, and typical information for the ingredients listed in the recipe card. Please feel free to use your preferred nutrition calculator. Please consult your doctor about any specific dietary requirements.