Lentil and Red Pepper Soup

Warm up your table with this hearty and flavorful Lentil and Red Pepper Soup—a perfect blend of comfort and nutrition! Packed with protein-rich red lentils, vibrant red bell peppers, and sweet carrots, this recipe offers a luscious, velvety texture achieved through gentle pureeing. Seasoned with aromatic cumin, paprika, and coriander, each spoonful is a burst of warming spices balanced by the brightness of fresh lemon juice. Simple to prepare in under an hour, this vegan and gluten-free soup is simmered to perfection with wholesome vegetable broth and tomatoes, making it a nourishing option for busy weeknights or casual gatherings. Garnish with freshly chopped parsley for a hint of freshness, and enjoy this hearty soup as a satisfying standalone meal or paired with crusty bread for dipping.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large (finely chopped) onion
• 3 (minced) garlic cloves
• 2 (deseeded and chopped) red bell peppers
• 1 (peeled and diced) carrot
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 1 cup (rinsed) red lentils
• 6 cups vegetable broth
• 1 can (15 ounces) canned diced tomatoes
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent.

Step 3

Stir in the minced garlic, red bell peppers, and diced carrot. Cook for an additional 5 minutes until the vegetables begin to soften.

Step 4

Add the ground cumin, paprika, and ground coriander to the pot. Stir well to coat the vegetables with the spices and cook for 1 minute to release their aromas.

Step 5

Stir in the rinsed red lentils, vegetable broth, and canned diced tomatoes. Bring the mixture to a boil.

Step 6

Reduce the heat to low, cover, and let the soup simmer for 20-25 minutes, or until the lentils and vegetables are tender.

Step 7

Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender and blend it thoroughly, then return it to the pot.

Step 8

Season the soup with salt, black pepper, and lemon juice. Stir well and taste to adjust seasoning if needed.

Step 9

Ladle the soup into bowls and garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(2740.0g)

Amount per serving	% Daily Value*
Calories	1460.2

Total Fat 56.7g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 10.6g
Cholesterol 8.5mg	0%
Sodium 6339.5mg	0%
Total Carbohydrate 195.3g	0%
Dietary Fiber 54.7g	0%
Total Sugars 62.6g
Protein 54.5g	0%

Vitamin D 0IU	0%
Calcium 513.5mg	0%
Iron 21.2mg	0%
Potassium 5570.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 14.4%

Carbs: 51.8%