Red Pepper and Lentil Soup (Vegan + Gluten-Free)
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.
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
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.
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.
If you liked this recipe, you might also enjoy:
- Black Bean Soup
- Pinto Bean Soup with Chilli and Lime
- Vegan Red Lentil Dal
- Sweet Potato Curry with Lime
- Smoky Mushroom and Red Lentil Pâté
- White Bean Soup with Lemon and Parsley
- Easy Vegan Pea and Mint Soup
- Broccoli and Potato Soup with Tarragon
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.
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan