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    Home Β» Recipes Β» Red Pepper and Lentil Soup (Vegan + Gluten-Free)

    Red Pepper and Lentil Soup (Vegan + Gluten-Free)

    Mar 4, 2024 by The Pesky Vegan | This post may contain affiliate links, meaning I may earn a small commission on any purchases made through those links. | 2 Comments

    78 shares
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    Vegan Red Pepper Lentil Soup Pin

    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.

    Recipe originally written in 2021 and updated with minor changes in 2024.

    Red Pepper and Lentil Soup in Bowl Close-Up

    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.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Jump to:

    • Why I love it πŸ’š
    • Test notes πŸ“
    • Red lentils πŸ₯£
    • Nutrition 🌱
    • Herbs 🌿
    • Ingredients πŸ“‹
    • Step by step πŸ“·
    • To serve 🍽️
    • FAQ ❓
    • Variations πŸ”€
    • Recipe πŸ‘¨β€πŸ³

    Why you'll love this recipe

    • It's low in fat
    • It can be ready in 30 minutes
    • The soup freezes well for future meals
    • Red split lentils are an affordable and nutritious ingredient
    Vegan Lentil and Red Pepper Soup with Cashew Cream and Parsley Overhead Shot

    Recipe testing notes

    • Roasting the peppers: For this recipe, I chose not to roast the peppers as I wanted it to be quick and easy. If you want an added depth of flavour (and don't mind a little extra washing up), you can roast the peppers separately (approx. 30 minutes at 200Β°C / 400Β°F) before adding to the soup.
    • Make it stretch further:Β I've made versions of this soup with extra red lentils and diced potatoes to help bulk it out. If doing this, you may want to add a little more vegan stock (or water) and seasoning.

    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 sweet potato dal,Β smoky mushroom and red lentil pΓ’tΓ©, vegan Scotch broth, and easy vegan stovies.

    • Sweet Potato Dahl with Rice
      Sweet Potato Dal with Lime (GF)
    • Vegan Mushroom Pate Feature
      Vegan Mushroom PΓ’tΓ©
    • Vegan Scotch Broth Bowl
      Easy Vegan Scotch Broth (Scottish Barley Soup)
    • Vegan Stovies in Bowl with Scottish Oatcakes
      Easy Vegan Stovies (Scottish Potato Stew)

    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)

    Dried Red Split Lentils in Bowl

    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
    List of Ingredients to Make Red Pepper and Lentil Soup

    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).

    Recipe Process Shots – Frying Vegetables in Large Soup Pan

    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).

    Recipe Process Shots – Lentil Soup Before and After Blending

    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.

    Vegan Red Pepper and Lentil Soup Pictured with Ingredients

    Serving suggestions

    This easy lentil soup is best matched with simple toppings such as sliced spring onions, chopped fresh parsley, or a drizzle of homemadeΒ cashew cream. You could also try sprinkling with crispy roasted lentils, cashew parmesan, or super seed mix, or stirring through a spoonful of vegan pesto.

    To bulk it out as a meal, serve alongside fresh crusty bread (gluten-free if necessary).

    • Vegan Cream Drizzling off Spoon
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      Crispy Roasted Lentils
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      Vegan Cashew Parmesan (Easy 4-Ingredient Recipe)
    • Easy Vegan Pesto
      Easy Vegan Pesto (Quick + Gluten-Free)

    Recipe FAQ

    Is this soup gluten-free?

    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).

    Can I use other lentils?

    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.

    How long will this keep in the fridge?

    This soup should store well in the fridge for up to four days.

    Can you freeze red lentil soup?

    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 cheesy:Β 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.
    Healthy Lentil Soup in Bowl Overhead

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments πŸ‘‡

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan πŸŒΏ

    Keep in touch

    Subscribe below to get your free download of The Vegan Kitchen – My Top 10 Tips, featuring 10+ pages of personal experience and advice to set you up for success with your plant-based cooking. πŸ‘‡

    More vegan recipe ideas

    If you liked this recipe, you may also enjoy:

    • Vegan Lentil Dal Feature
      Go-To Vegan Dal with Spinach (Lentil Curry)
    • Butter Bean Soup Feature
      Smoky Butter Bean Soup with Tomato and Spinach
    • Vegan Black Bean Soup Feature Image
      Hearty Black Bean Soup (Gluten-Free)
    • Easy Vegan Pea and Mint Soup
      Easy Vegan Pea and Mint Soup

    You can also check out my full list of vegan soup recipes.

    Full recipe

    Vegan Red Pepper and Lentil Soup Pictured with Ingredients

    Red Pepper and Lentil Soup (Vegan + Gluten-Free)

    The Pesky Vegan
    This vegan red pepper and lentil soup is an ultra-healthy dish that's low-fat, high-protein, gluten-free, and dairy-free. Perfect for freezing, and great as an easy light lunch or starter.
    5 from 1 vote
    Rate this Recipe Pin Recipe Print Recipe
    Prep Time 5 minutes mins
    Cook Time 25 minutes mins
    Total Time 30 minutes mins
    Course Soup
    Cuisine Gluten-free, Vegan
    Servings 4
    Calories 372 kcal

    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
    • 5 cups (1.2 litres) vegan stock (plus more if necessary)
    • 1Β½ cups (300 g) dried red split lentils, rinsed (see notes)
    • Salt and pepper to taste
    Prevent your screen from going dark

    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.
      🌱 Serving suggestions >
      πŸ“Έ Recipe steps >
      πŸ“– Table of contents >
    Rate this recipe πŸ‘‡

    Notes

    Red lentils: It is recommended to rinse dried lentils before cooking to remove any possible dirt or debris. You can do this quickly in a colander under running water.
    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.Β 
    Gluten-free: To ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You'll want to do the same for any additional toppings or sides.
    Storage: Store this soup in the fridge for up to four days or freezer for up to six months.
    See recipe testing notes and recipe FAQ sections for more info.
    Β 
    * The nutrition info below is for one serving, based on a total of four servings.

    Nutrition

    Calories: 372kcalCarbohydrates: 64gProtein: 21gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1394mgPotassium: 1299mgFiber: 26gSugar: 14gVitamin A: 9021IUVitamin C: 131mgCalcium: 116mgIron: 7mg
    Nutrition Facts
    Red Pepper and Lentil Soup (Vegan + Gluten-Free)
    Amount Per Serving
    Calories 372 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Saturated Fat 1g6%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 3g
    Sodium 1394mg61%
    Potassium 1299mg37%
    Carbohydrates 64g21%
    Fiber 26g108%
    Sugar 14g16%
    Protein 21g42%
    Vitamin A 9021IU180%
    Vitamin C 131mg159%
    Calcium 116mg12%
    Iron 7mg39%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword red lentil soup, vegan lentil soup, vegan red lentil recipe
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan
    Get ingredientsBrowse ingredients for this recipe and more at Zero Waste Bulk Foods! UK only. Free delivery on orders over Β£60. I may earn a small commission on purchases made through the link above.

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      Recipe Rating




    1. Evelyn

      December 20, 2021 at 7:26 pm

      5 stars
      Nutritious and tasty, what more could you want. Thanks!

      Reply
      • The Pesky Vegan

        December 20, 2021 at 7:41 pm

        Plants for the win!

        Reply

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