Red Pepper Lentil Soup – A Cozy, Nutritious Bowl of Flavor
A steaming bowl of Red Pepper Lentil Soup feels like the perfect blend of comfort and nourishment, offering a hearty texture with a vibrant burst of flavor. The natural sweetness of red peppers pairs beautifully with the earthy richness of red lentils, creating a silky, satisfying soup that works for both simple weeknight meals and impressive weekend cooking. Aromatic spices, slow-simmered vegetables, and plant-based ingredients come together effortlessly, making each spoonful warm, wholesome, and layered with subtle depth.
Home cooks love this recipe because it requires minimal effort yet delivers maximum reward. Red lentils cook quickly and break down into a creamy consistency, while roasted red peppers elevate the soup with smoky undertones. Whether you crave a nutrient-packed dinner, a vegan-friendly option, or a meal that freezes wonderfully for meal prep, this Red Pepper Lentil Soup checks every box.
Ingredients Needed
Below is a helpful table listing ingredients and estimated calories per serving. (Calorie counts are approximate and based on standard measurements.)
| Ingredient | Calories (Approx.) |
|---|---|
| Red lentils (1 cup) | 230 |
| Red bell peppers (2 large) | 60 |
| Onion (1 medium) | 40 |
| Garlic cloves (3) | 15 |
| Carrots (2 medium) | 50 |
| Vegetable broth (4 cups) | 20 |
| Olive oil (1 tbsp) | 120 |
| Tomato paste (1 tbsp) | 15 |
| Cumin (1 tsp) | 8 |
| Smoked paprika (1 tsp) | 7 |
| Lemon juice (1 tbsp) | 4 |
| Salt & pepper | 0 |
Step-by-Step Cooking Instructions
1. Prepare the vegetables
Chop the red peppers, onion, carrots, and garlic. If you prefer a deeper flavor, roast the red peppers beforehand until charred and soft.
2. Sauté the aromatics
Warm olive oil in a large pot over medium heat. Add the onion and carrots, cooking until soft and fragrant. Stir in garlic, cumin, paprika, and tomato paste, allowing the spices to bloom.
3. Add lentils and broth
Rinse the red lentils thoroughly. Add them to the pot along with chopped red peppers and vegetable broth.
4. Simmer
Bring the soup to a gentle boil, then lower the heat. Let it simmer for 20–25 minutes, or until the lentils are tender and breaking down.
5. Blend to desired texture
For a smooth soup, blend with an immersion blender. For a rustic texture, only blend half or skip blending entirely.
6. Add finishing touches
Stir in lemon juice, adjust salt and pepper, and let the soup sit for a couple of minutes to deepen the flavors.
Tips for Customizing the Recipe
- Boost the protein: Add chickpeas or white beans for extra heartiness.
- Heighten the smoky flavor: Char or roast the peppers, or add a pinch of chipotle powder.
- Make it creamy: Blend in coconut milk for a silky finish.
- Add greens: Stir in spinach or kale during the last few minutes of cooking.
- Increase spice: Add chili flakes, cayenne, or fresh chili for heat.
- Make it Mediterranean-inspired: Add oregano and drizzle with olive oil before serving.
Nutritional Information (Approx. per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~240 |
| Protein | 14g |
| Fat | 5g |
| Carbohydrates | 35g |
| Fiber | 12g |
| Sugar | 6g |
Serving Suggestions
- Serve with warm crusty bread or toasted sourdough.
- Garnish with fresh herbs like parsley, cilantro, or thyme.
- Add a swirl of Greek yogurt or coconut cream for extra richness.
- Pair with a side salad for a complete, balanced meal.
- Top with roasted chickpeas for crunch and added nutrition.
Red Pepper Lentil Soup – A Cozy, Nutritious Bowl of Flavor
Course: Recipes4
servings10
minutes30
minutes240
kcalIngredients
1 cup red lentils, rinsed
2 large red bell peppers, chopped (roasted optional)
1 medium onion, diced
3 garlic cloves, minced
2 medium carrots, chopped
1 tbsp olive oil
1 tbsp tomato paste
1 tsp cumin
1 tsp smoked paprika
4 cups vegetable broth
1 tbsp lemon juice
Salt and pepper, to taste
Directions
- Sauté the aromatics:
- Heat olive oil in a pot over medium heat. Add onion and carrots; cook until softened. Stir in garlic, cumin, paprika, and tomato paste.
- Add the main ingredients:
- Add red lentils, chopped red peppers, and vegetable broth. Stir well.
- Simmer:
- Bring to a boil, then lower the heat. Let the soup simmer for 20–25 minutes until the lentils are soft.
- Blend the soup:
- Use an immersion blender for a smooth texture, or leave it chunky if preferred.
- Finish with flavor:
- Stir in lemon juice, salt, and pepper. Adjust seasoning as needed.
- Serve warm:
- Garnish with herbs, a swirl of yogurt or coconut milk, or roasted chickpeas.
Recipe Video
Notes
- Roast the peppers for extra flavor:
While raw peppers work perfectly, roasting them adds a smoky depth that makes the soup taste richer and more complex.
Rinse the lentils well:
Red lentils can be dusty, so rinsing until the water runs clear helps the soup cook cleaner and smoother.
FAQs
1. Can I use green or brown lentils instead of red lentils?
Red lentils are best because they cook quickly and create a naturally creamy texture. Green or brown lentils will work, but the soup will be chunkier and take longer to cook.
2. Do I need to soak red lentils before cooking?
No soaking is required. A quick rinse is enough since red lentils soften very fast.
3. Can I make this soup ahead of time?
Absolutely. Red Pepper Lentil Soup stores well in the fridge for 4–5 days and tastes even better the next day as the flavors deepen.
4. Does this soup freeze well?
Yes! It freezes beautifully for up to 2–3 months. Store it in airtight containers and thaw in the refrigerator before reheating.
5. Can I make this soup creamy without dairy?
Yes—add coconut milk, blended cashews, or simply blend the soup fully for a naturally creamy texture.
Conclusion
Red Pepper Lentil Soup is a hearty, flavorful, and nutrient-packed recipe that brings together simple ingredients in a deliciously satisfying way. Its versatility makes it perfect for meal prep, plant-based diets, and cozy dinners that hit the spot without much effort. Whether blended smooth or enjoyed chunky, this soup offers warmth, nourishment, and the robust taste of fresh vegetables and spices—all in one comforting bowl.
