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–+ servings
Bowl of red pepper and lentil soup topped with yogurt, parsley and chili flakes.
5 from 1 vote

Red Pepper And Lentil Soup

This easy 1-pot red pepper and lentil soup is thick, creamy and smokey! It makes a nutritious meal as it's high in fiber and in protein.
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 4
Author: Eloïse

Ingredients
 

  • 4 red peppers
  • 1 onion
  • 3 cloves of garlic
  • 2 tablespoons coconut oil or preferred cooking oil
  • 2 tablespoons tomato paste
  • 1 teaspoon smoked paprika or mild paprika
  • 1 tablespoon maple syrup or brown sugar
  • 4 cups (950 ml) vegetable broth or water
  • 1 cup (210 g) red lentils or 1 can (15 oz, 400 g) brown lentils

Toppings (optional)

  • Plant-based yogurt
  • 1 handful chopped parsley
  • ½ teaspoon chili flakes

Instructions
 

  • Wash the red peppers. Remove the core and chop them into medium-sized pieces.
  • Peel the onion and the garlic cloves. Roughly chop the onion and crush the garlic with the flat side of your knife (see step-by-step pictures in post above).
  • Heat a Dutch oven or a stockpot with coconut oil (or your preferred cooking oil). When hot, sauté the onion and garlic over medium-high until translucent.
  • Add in the tomato paste and smoked paprika powder. Stir for 1 minute until fragrant. Add the red peppers and maple syrup to the pot and sauté for a 5 minutes over medium heat while stirring frequently.
  • Pour in the vegetable broth. Give it a good stir. Cover with a lid and simmer for 15 minutes. The pepper should be soft.
  • Use an immersion blender to blend the peppers until smooth. The soup should be very thin, as part of the liquid will be absorbed by the lentils as they cook.
  • Add in the lentils and cover with a lid. Cook for another 15 to 20 minutes. When cooked, you can blend the lentils or leave the soup as it is.
  • Serve with some plant-based yogurt, fresh parsley and chili flakes if desired.

Notes

  1. If you have trouble digesting red peppers, here's what you can do: instead of cutting up the peppers and caramelizing them in the pan, place them on a baking dish and roast them at 350°F (180°C) for 30 minutes. Take them out of the oven and let them cool slightly. When they are cold enough to be touched, peel off their skin and remove the core. Add them to the pot with the sautéed onions and follow the remaining instructions.
  2. Vegetable broth: you can use any vegetable broth you like. Since this soup is extremely flavorful, you could even use water if you don't have vegetable broth. Another alternative would be to make your own vegetable broth from vegetable scraps. 
  3. If you're short on time, you can replace them with a can of brown lentils. Simply rinse them and add them to the soup after blending.
  4. Storage tips: this red pepper and lentil soup will last in the fridge for up to 4 days and in the freezer for 3 months.

Nutrition

Calories: 249kcal | Carbohydrates: 45g | Protein: 15g | Fat: 2g | Saturated Fat: 1g | Fiber: 18g | Sugar: 12g

Equipment

  • Cutting board
  • Sharp knife
  • Dutch oven or large pot
  • Immersion blender
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