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Roasted Red Pepper and Lentil Soup

Creamy Roasted Red Pepper & Lentil Soup – Healthy & Flavorful


  • Author: Emma Emma
  • Total Time: 45 minutes
  • Diet: Vegan

Description

This Creamy Roasted Red Pepper & Lentil Soup is the perfect combination of smoky, sweet, and savory flavors. The roasted red peppers add a deep richness, while the lentils provide a hearty, protein-packed base. Infused with warming spices like cumin and paprika, this soup is as nourishing as it is delicious. It’s an easy, wholesome meal that comes together in under an hour—perfect for cozy nights or meal prep!


Ingredients

Scale

 

  • 3 large red bell peppers
  • 1 cup red lentils, rinsed
  • 1 small onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 4 cups vegetable broth (low-sodium or homemade)
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper (optional, for heat)
  • ½ teaspoon salt (adjust to taste)
  • ½ teaspoon black pepper
  • 1 tablespoon lemon juice (for brightness)
  • ¼ cup unsweetened coconut milk or Greek yogurt (for creaminess, optional)
  • Fresh basil or parsley, for garnish

Instructions

Step 1: Roast the Red Peppers

  1. Preheat your oven to 450°F (230°C).
  2. Place the whole red peppers on a baking sheet and roast for about 10-15 minutes, turning occasionally, until the skin is blistered and charred.
  3. Transfer the peppers to a bowl, cover with a plate or plastic wrap, and let them steam for 5 minutes. This makes peeling easier.
  4. Once cooled, peel off the skins, remove the seeds, and roughly chop the peppers.

Step 2: Sauté the Aromatics

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the chopped onion, carrots, and celery. Sauté for 6-8 minutes, stirring occasionally, until softened.
  3. Stir in the minced garlic, cumin, paprika, cayenne (if using), salt, and black pepper. Cook for 1 minute until fragrant.

Step 3: Simmer the Soup

  1. Add the roasted red peppers, rinsed lentils, and vegetable broth. Stir well.
  2. Bring the mixture to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are soft.

Step 4: Blend for Creaminess

  1. Use an immersion blender to puree the soup until smooth. Alternatively, transfer it to a blender in batches and blend carefully.
  2. Stir in the lemon juice and coconut milk (or Greek yogurt) for extra creaminess. Adjust seasoning if needed.

Step 5: Serve & Enjoy

  1. Ladle the soup into bowls, garnish with fresh basil or parsley, and serve hot. Pair with crusty bread for a complete meal!

Notes

  • For a chunkier texture, blend only half of the soup and leave some lentils whole.
  • Make it spicier by increasing the cayenne pepper or adding a pinch of red pepper flakes.
  • Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
  • Reheating Tip: If the soup thickens, add a splash of water or broth while reheating.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Roasting & Simmering
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Serving Size: 1 bowl (about 1.5 cups)
  • Calories: 220 kcal
  • Sugar: 7g
  • Sodium: 480mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 34g
  • Fiber: 9g
  • Protein: 11g
  • Cholesterol: 0mg

Keywords: oasted red pepper soup, lentil soup, creamy soup, healthy soup, vegan soup