Red Lentil Carrot and Roasted Red Pepper Soup

Warm up your weeknight dinners with this vibrant and nutritious Red Lentil Carrot and Roasted Red Pepper Soup—a creamy, plant-based dish that's as satisfying as it is simple to make. Packed with hearty red lentils, sweet roasted red peppers, and earthy carrots, this soup gets a flavor boost from smoked paprika, ground cumin, and a splash of zesty lemon juice. Ready in just 45 minutes, it's perfect for busy evenings or meal prep. Puréed to velvety perfection, this soup is naturally gluten-free and can easily be made vegan. Garnish with fresh parsley or cilantro for a pop of color and serve it with crusty bread for a cozy, soul-warming meal that’s rich in protein and fiber. Ideal for nourishing your body while delighting your taste buds!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 3 medium carrots, peeled and sliced
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 2 large roasted red peppers, jarred or homemade, roughly chopped
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley or cilantro, chopped (optional, for garnish)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes, until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 4

Add the sliced carrots and sauté for 4-5 minutes, stirring occasionally.

Step 5

Stir in the red lentils, vegetable broth, roasted red peppers, ground cumin, smoked paprika, salt, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 20 minutes, or until the lentils and carrots are tender.

Step 7

Remove the soup from heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until creamy.

Step 8

Stir in the lemon juice and adjust seasoning with additional salt and pepper, if needed.

Step 9

Ladle the soup into bowls and garnish with chopped parsley or cilantro, if desired.

Step 10

Serve warm with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(1560.9g)

Amount per serving	% Daily Value*
Calories	1005.2

Total Fat 38.4g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4967.7mg	0%
Total Carbohydrate 135.8g	0%
Dietary Fiber 36.8g	0%
Total Sugars 34.1g
Protein 39.7g	0%

Vitamin D 0IU	0%
Calcium 303.2mg	0%
Iron 14.9mg	0%
Potassium 3390.8mg	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: 33.0%

Protein: 15.2%

Carbs: 51.9%