Red Lentil Carrot and Roasted Red Pepper Soup
Warm up your weeknight dinners with this vibrant and nutritious Red Lentil Carrot and Roasted Red Pepper Soup—a creamy, plant-based dish that's as satisfying as it is simple to make. Packed with hearty red lentils, sweet roasted red peppers, and earthy carrots, this soup gets a flavor boost from smoked paprika, ground cumin, and a splash of zesty lemon juice. Ready in just 45 minutes, it's perfect for busy evenings or meal prep. Puréed to velvety perfection, this soup is naturally gluten-free and can easily be made vegan. Garnish with fresh parsley or cilantro for a pop of color and serve it with crusty bread for a cozy, soul-warming meal that’s rich in protein and fiber. Ideal for nourishing your body while delighting your taste buds!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 3 medium carrots, peeled and sliced
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 2 large roasted red peppers, jarred or homemade, roughly chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley or cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the sliced carrots and sauté for 4-5 minutes, stirring occasionally.
Stir in the red lentils, vegetable broth, roasted red peppers, ground cumin, smoked paprika, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 20 minutes, or until the lentils and carrots are tender.
Remove the soup from heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until creamy.
Stir in the lemon juice and adjust seasoning with additional salt and pepper, if needed.
Ladle the soup into bowls and garnish with chopped parsley or cilantro, if desired.
Serve warm with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1274 mg | 55% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 12.0 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 97 mg | 7% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1182 mg | 25% | |
*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.
