Lentil and Red Pepper Soup
Warm up your table with this hearty and flavorful Lentil and Red Pepper Soup—a perfect blend of comfort and nutrition! Packed with protein-rich red lentils, vibrant red bell peppers, and sweet carrots, this recipe offers a luscious, velvety texture achieved through gentle pureeing. Seasoned with aromatic cumin, paprika, and coriander, each spoonful is a burst of warming spices balanced by the brightness of fresh lemon juice. Simple to prepare in under an hour, this vegan and gluten-free soup is simmered to perfection with wholesome vegetable broth and tomatoes, making it a nourishing option for busy weeknights or casual gatherings. Garnish with freshly chopped parsley for a hint of freshness, and enjoy this hearty soup as a satisfying standalone meal or paired with crusty bread for dipping.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large (finely chopped) onion
- 3 (minced) garlic cloves
- 2 (deseeded and chopped) red bell peppers
- 1 (peeled and diced) carrot
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 1 cup (rinsed) red lentils
- 6 cups vegetable broth
- 1 can (15 ounces) canned diced tomatoes
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, red bell peppers, and diced carrot. Cook for an additional 5 minutes until the vegetables begin to soften.
Add the ground cumin, paprika, and ground coriander to the pot. Stir well to coat the vegetables with the spices and cook for 1 minute to release their aromas.
Stir in the rinsed red lentils, vegetable broth, and canned diced tomatoes. Bring the mixture to a boil.
Reduce the heat to low, cover, and let the soup simmer for 20-25 minutes, or until the lentils and vegetables are tender.
Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender and blend it thoroughly, then return it to the pot.
Season the soup with salt, black pepper, and lemon juice. Stir well and taste to adjust seasoning if needed.
Ladle the soup into bowls and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1483 mg | 64% | |
| Total Carbohydrate | 70.3 g | 26% | |
| Dietary Fiber | 14.7 g | 53% | |
| Total Sugars | 15.4 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1668 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
