This red pepper and lentil soup is an ultra-healthy vegan dish that's low-fat, high-protein, gluten-free, and dairy-free. Full of nutritious ingredients and with a smoky twist from the smoked paprika, it's great for making a big batch and freezing for future meals.
With cheap and healthy red lentils that cook down quickly in the hot stock, this soup makes for an easy light lunch or starter. To take it in a slightly different direction, try including a mix of ground spices such as cumin, coriander, turmeric, and ginger.
For similar healthy vegan soup recipes, check out this smoky butter bean soup and pinto bean soup with chilli and lime.
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Are red lentils good in soup?
Simply put, red lentils are a great ingredient to throw into soups. Packed full of nutrients such as fibre and plant-based protein, they're cheap, widely available, easily stored, and cook quickly compared to most other pulses.
For more vegan dishes involving red lentils, check out my recipes for for smoky mushroom and red lentil pâté, vegan Scotch broth, and easy vegan stovies.
To find out more about lentils and other legumes, see my Beginner’s Guide to Pulses.
Is vegan lentil soup healthy?
Yes indeedy, there's nothing but goodness involved here. In one serving, you'll find:
- Calories: 372 kcal
- Protein: 21 grams (42% of RDA)
- Vitamin C: 131 mg (159% of RDA)
- Iron: 7 mg (39% of RDA)
(Amounts based on a third-party nutrition calculator)
Which herbs should I use in this soup?
Since many herbs would work in this soup, I've suggested using dried mixed herbs. These mixes are typically made up of flavours such as dried thyme, oregano, parsley, sage, marjoram, rosemary, or basil.
If you don't have shop-bought dried mixed herbs, simply substitute with a combination of any of the above.
What you'll need
This vegan lentil soup is packed full of healthy and nutritious ingredients. You'll need:
- Dried red lentils that cook down quickly for a creamy texture and nuttiness
- Red peppers for their sweet and vibrant flavour
- Tinned tomatoes to add bulk and depth of flavour
- Seasoning in the form of smoked paprika and dried mixed herbs
How to make red pepper and lentil soup
Heat the oil in a large saucepan on medium heat and add the onion and carrot. Season with salt and pepper and cook for 5-6 minutes, stirring occasionally until starting to soften (1).
Once starting to soften, add the diced red pepper and garlic and cook for another couple of minutes (2).
Next, stir in the smoked paprika and dried mixed herbs. Mix well for 30 seconds, then add the tinned tomatoes and break these apart with a spoon. Rinse the can by swirling some water around in it then also add this to the pan.
Add the vegan stock and dried red lentils. Bring to a gentle simmer, then reduce the heat and cook for 15-20 minutes or until the lentils are cooked through and starting to become mushy (3).
Taste the soup and adjust the flavours if necessary, then turn off the heat and blitz using a hand blender (4). For an extra-smooth soup, transfer to a larger, more powerful blender (you may need to do this in batches).
If the soup seems too thick, thin it out with a little extra vegan stock or water. Adjust the seasoning again and serve.
Serving suggestions
This easy lentil soup is best matched with simple toppings such as sliced spring onions, chopped fresh parsley, or a drizzle of homemade cashew cream. To bulk it out as a meal, serve alongside fresh crusty bread (gluten-free if necessary).
Recipe FAQ
This soup recipe is 100% gluten-free provided you use a vegan stock that is certified or labelled as such (or just use water and a little extra seasoning).
I'd recommend using dried red lentils as these are very small, cook down quickly, and have a nutty flavour and creamy texture that works well in soups.
This soup should store well in the fridge for up to four days.
Yes – freeze this soup for up to six months and defrost thoroughly before reheating in a pan or microwave until piping hot.
Variations and tips for vegan red lentil soup
- Make it stretch: You can easily bulk this soup up with extra red lentils, diced potatoes, and vegan stock (or water) to match. You'll want to adjust the seasoning accordingly.
- Make it cheesy: To give this soup a cheesy edge, add a few tablespoons of nutritional yeast or grated dairy-free cheese towards the end of cooking.
- Add heat: This recipe doesn't include chilli, but feel free to add fresh chilli or chilli powder for an extra kick.
- Coconut milk: For a creamier soup, try stirring in a tin (or half a tin) of coconut milk with around 10 minutes to go.
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More vegan recipe ideas
If you liked this recipe, you may also enjoy:
- Smoky Butter Bean Soup
- Pinto Bean Soup with Chilli and Lime
- Vegan Red Lentil Dal
- Smoky Mushroom and Red Lentil Pâté
- White Bean Soup with Lemon and Parsley
- Vegan Carrot and Coriander Soup
- Easy Vegan Pea and Mint Soup
- Broccoli and Potato Soup with Tarragon
You can also check out my full list of vegan soup recipes.
Red Pepper and Lentil Soup (Vegan + Gluten-Free)
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 medium carrots, scrubbed and diced
- 3 red bell peppers, deseeded and diced
- 3 cloves garlic, chopped
- 1 teaspoon smoked paprika
- 2 teaspoons dried mixed herbs
- 1x 14 oz (400 g) tin tomatoes
- 4 cups (1.2 litres) vegan stock (plus more if necessary)
- 1½ cups (300 g) dried red split lentils
- Salt and pepper to taste
Instructions
- Heat the oil in a large saucepan on medium heat and add the onion and carrot. Season with salt and pepper and cook for 5-6 minutes, stirring occasionally until starting to soften.
- Once starting to soften, add the diced red pepper and garlic and cook for another couple of minutes.
- Next, stir in the smoked paprika and dried mixed herbs. Mix well for 30 seconds, then add the tinned tomatoes and break these apart with a spoon. Rinse the can by swirling some water around in it then also add this to the pan.
- Add the vegan stock and dried red lentils. Bring to a gentle simmer, then reduce the heat and cook for 15-20 minutes or until the lentils are cooked through and starting to become mushy.
- Taste the soup and adjust the flavours if necessary, then turn off the heat and blitz using a hand blender. For an extra-smooth soup, transfer to a larger, more powerful blender (you may need to do this in batches). If the soup seems too thick, thin it out with a little extra vegan stock or water.
- Adjust the seasoning again and serve with sliced spring onions, chopped fresh parsley, or a drizzle of homemade cashew cream.
Notes
- Smoky Butter Bean Soup
- Pinto Bean Soup with Chilli and Lime
- Vegan Red Lentil Dal
- Smoky Mushroom and Red Lentil Pâté
- White Bean Soup with Lemon and Parsley
- Vegan Carrot and Coriander Soup
- Easy Vegan Pea and Mint Soup
- Broccoli and Potato Soup with Tarragon
Nutrition
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