Lunch
Tomato, Red Pepper & Lentil Soup
Gluten Free
Dairy Free
Vegetarian
Vegan-Friendly
High Fibre
Nutrient dense
Refined sugar free
⏱ 40 min total
🍴 Serves 4
A rich roasted tomato and red pepper soup with red lentils and smoked paprika.
Tomatoes and red peppers provide vitamin C and a range of plant compounds, while red lentils add fibre and plant protein. The lentils also naturally thicken the soup, creating a satisfying texture.
Method
- 1 Preheat the oven to 200°C.
- 2 Toss the tomatoes and peppers with the olive oil on a baking tray and roast for 20–25 minutes, until softened and starting to char slightly at the edges — that light charring adds depth to the soup's flavour.
- 3 Transfer the roasted tomatoes and peppers, along with any juices from the tray, to a large saucepan and add the lentils, smoked paprika, oregano and vegetable stock.
- 4 Bring to the boil, then reduce the heat and simmer for 15–20 minutes, stirring occasionally, until the lentils are completely soft.
- 5 Blend until smooth with a stick blender or in a countertop blender, in batches if needed.
- 6 Season with black pepper and serve topped with fresh basil.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.