Roasted Red Pepper Lentil Soup
A creamy and flavorful roasted red pepper and lentil soup that’s rich in plant-based protein and fiber. This healthy, low-fat soup is easy to prepare, making it perfect for quick lunches, family dinners, or meal prep. A satisfying and nourishing choice for everyday cooking.
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.
