This vibrant roasted red pepper and lentil soup blends bold flavors with nourishing ingredients for a wholesome meal.
Packed with plant-based protein and fiber, it’s naturally low in saturated fat, making it a healthy choice.
Easy to prepare and perfect for meal prep, this creamy, satisfying soup delivers comfort and nutrition in every spoonful.
Roasted Red Pepper Lentil Soup
Equipment
- 1-Baking tray
- 1 Large heavy-based saucepan (approx. 4–6 liters)
- 1 knife and chopping board
- Measuring Cups and Spoons
- 1 Garlic press (or knife for mincing)
- Hand-held blender (or regular blender)
- Sieve
Ingredients
- 3 medium bell peppers quartered, seeds removed
- 3 tablespoons olive oil divided
- 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
- Pinch of dried chili flakes
- ¼ teaspoon fennel seeds optional
- 2 tablespoons tomato puree
- 1 litre 4⅓ cups vegetable stock
- 160 g 1 cup dried red lentils, rinsed
- ¾ teaspoon sea salt divided
- ½ teaspoon freshly ground black pepper
Instructions
- Preparing the Oven and Peppers: Preheat your oven to 200°C (380°F) for a fan oven or 220°C (425°F) for a conventional oven. Wash the bell peppers thoroughly under running water. Cut each pepper into quarters, removing seeds and pith to ensure a smooth texture and balanced flavor. Arrange the peppers evenly on a baking tray, allowing enough space for heat circulation.
- Seasoning the Peppers: Sprinkle ¼ teaspoon sea salt and ¼ teaspoon freshly ground black pepper over the quartered peppers. Drizzle 2 tablespoons of olive oil evenly to coat all pieces. Toss the peppers gently to ensure even seasoning. This step enhances their natural sweetness and adds depth to the soup’s flavor.
- Roasting the Peppers: Place the seasoned peppers into the preheated oven. Roast for about 20 minutes, turning them halfway through cooking to ensure even caramelization. Look for tender flesh with slightly charred edges — this intensifies the peppers’ flavor and adds a smoky richness to the soup.
- Peeling and Chopping the Roasted Peppers: Remove the roasted peppers from the oven and allow them to cool slightly. Carefully peel away the skins, which should lift easily after roasting. Discard the skins and chop the peppers into medium chunks. These pieces will blend into the soup to create its signature creamy texture.
- Preparing the Soup Base Vegetables: While the peppers roast, 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 sea salt. Cook gently for about 20 minutes, stirring often, until the vegetables are soft but not browned. Slow cooking at this stage develops a deep flavor base.
- Adding Aromatics and Seasonings: Add the minced garlic, dried oregano, a pinch of dried chili flakes, and fennel seeds (optional) to the softened vegetables. Stir continuously for about a minute until fragrant, taking care not to burn the garlic. This step builds layers of flavor and enriches the overall taste of the soup.
- Incorporating Roasted Peppers and Tomato Puree: Add the chopped roasted peppers to the vegetable base, mixing gently to combine. Stir in 2 tablespoons of tomato puree, ensuring it coats the vegetables evenly. Cooking the puree briefly enhances its sweetness and depth, forming a richer soup foundation.
- Adding Stock and Lentils: Pour 1 litre (4⅓ cups) of vegetable stock into the pan, stirring to incorporate the base ingredients. Add rinsed red lentils and stir again, ensuring they are fully submerged. This allows the lentils to absorb the flavors as they cook.
- Simmering the Soup: Bring the soup to a gentle boil over medium heat, then reduce to low and simmer uncovered for about 15 minutes. Stir occasionally to prevent sticking. Lentils should be soft and broken down, creating a naturally creamy texture without extra thickening agents.
- Seasoning and Blending: Taste the soup and add the remaining ¾ teaspoon sea salt and ½ teaspoon freshly ground black pepper. Use a hand-held blender to blend until smooth, or leave a few chunks for texture if desired. Blend carefully in batches if needed for safety.
- Serving and Garnishing: Ladle the soup into bowls while hot. Garnish with pumpkin seeds, freshly ground black pepper, or crispy croutons for added flavor and texture. Serve with crusty bread or a fresh salad to complete a satisfying and wholesome meal.
Notes
- Peppers: Choose firm, brightly colored bell peppers for the best flavor and texture. Red peppers are naturally sweeter, but yellow or orange peppers can also be used for variety.
- Lentils: Rinse lentils thoroughly before cooking to remove dust or debris. Red lentils cook quickly and naturally break down, giving the soup a creamy texture without extra blending.
- Stock: Use a rich vegetable stock for a fuller flavor. Homemade stock works best, but store-bought is a great time-saver.
- Spice level: Adjust dried chili flakes to suit your taste. For a mild soup, skip or reduce them.
- Blending: Blend the soup to your preferred consistency. Leaving some texture gives a rustic, hearty feel, while fully blending creates a silky smooth finish.
Chef’s Secrets: Elevating Soup Flavors
One of the best ways to elevate a roasted red pepper and lentil soup is by layering flavors.
Slow-cooking the base vegetables ensures a richer depth, so don’t rush this step.
Roasting the peppers intensifies their sweetness and adds a smoky note.
Adding fennel seeds brings a subtle aromatic layer, while fresh herbs like parsley or basil at the end can brighten the flavor.
Using high-quality olive oil and seasoning in stages ensures a balanced taste.
Lastly, letting the soup rest for a few minutes after blending allows the flavors to meld beautifully before serving.
Serving Suggestions: Making Soup Meal-Ready
This soup is a versatile and satisfying dish that can be enjoyed in many ways.
Serve it hot with a slice of crusty bread, wholegrain crackers, or a fresh green salad for a light lunch.
For a heartier meal, add roasted chickpeas or a side of quinoa for extra protein.
A sprinkle of pumpkin seeds, a drizzle of extra virgin olive oil, or a dollop of plant-based yogurt can add texture and richness.
This soup also makes an excellent starter for a dinner party or a comforting meal during colder seasons.
Storage Tips: Keeping Soup Fresh Longer
This soup stores beautifully and is ideal for meal prep.
Once cooled, transfer it into airtight containers and refrigerate for up to 3 days.
For longer storage, freeze the soup in freezer-safe containers for up to 2 months.
When reheating, warm gently on the stovetop over low heat to preserve texture and flavor, stirring occasionally.
If frozen, thaw overnight in the fridge before reheating.
You can also freeze individual portions, making this a convenient grab-and-go lunch or dinner option.
Frequently Asked Questions
1. Can I use different lentils for this recipe?
Yes — while red lentils are ideal for this soup because they cook quickly and create a creamy texture, you can substitute green or brown lentils.
Keep in mind that these varieties will take longer to cook and won’t break down as much, giving the soup a chunkier texture.
2. How do I make this soup spicier without overpowering it?
If you prefer a spicier kick, increase the dried chili flakes slightly or add a pinch of smoked paprika for warmth. Fresh chili or a dash of cayenne pepper can also work well, but add gradually to maintain balance.
3. Can I prepare this soup in advance?
Absolutely. This soup is perfect for meal prep. You can prepare it a day ahead, store it in the fridge, and gently reheat when ready to eat. The flavors deepen over time, making it even tastier the next day.
4. Is it possible to make this recipe gluten-free?
Yes. This recipe is naturally gluten-free if you use gluten-free vegetable stock and ensure any garnish, like croutons, is gluten-free. It’s already plant-based and friendly for gluten-sensitive diets.
5. Can I make this soup in a slow cooker?
Yes — slow cookers are great for developing deep flavor. Roast the peppers separately, then add them to the slow cooker with the other vegetables, stock, and lentils.
Cook on low for 4–6 hours, then blend as instructed for a rich, hearty soup.
