This lentil and red pepper soup is our go-to recipe for when we want a special weeknight dinner without much effort. It features bright and fruity jarred Calabrian peppers and homemade roasted red peppers, tomatoes and onions. This is the kind of super delicious dish that you'd have no idea is quite healthy!

The star of the recipe here is homemade roasted peppers. They are super sweet, slightly toasty and far less acidic compared to store-bought jarred roasted peppers. And the effort to roast red peppers is so minimal, you'll want to use this technique anytime a recipe calls for jarred roasted red peppers.

This lentil and red pepper soup tastes bright and fresh, with a good bit of heat and plenty of aromatic goodness. A drizzle of plain yogurt (or dairy-free yogurt) at the end brings the soup together by adding a hint of creaminess and mellowing out all the flavors. And fresh basil on top screams fresh and bright! Tear off some crusty bread and dive on in. Read on to see how this recipe comes together.

Ingredients that Matter

You'll need to pay a visit to your local grocery store to pick up a few fresh ingredients, but all of these should be available in most big-box stores:

Red Lentils. Red lentils are super nutritious and easy to cook. They are high in fiber, vitamins and minerals. Lentils are considered a good meat alternative: they have protein, phytochemicals and even iron. We love red lentils on a busy weeknight since they cook up so fast. You can cook red lentils in about 10 to 15 minutes. See more on red lentils below.
Red Peppers. Central to this soup is roasted red peppers, and we prefer roasting our own. Jarred roasted red peppers have their place, like on sandwiches or in salads, but freshly roasted taste much better in this application. And they are really easy to make. Start by cutting two fresh peppers in half then scooping out the seeds and any white membrane. After they are roasted, leave them to sit at room temperature for just five minutes and the tough, fiberous skin will peel right off. Red peppers are naturally sweet when roasted, packed with vitamin C and antioxidants.
Roma Tomatoes. These tomatoes have a good amount of flesh and less water, making them perfect for roasting. We leave the skins on after roasting, but feel free to remove. And if you don't want to roast fresh tomatoes, simply add one (15 oz.) can diced tomatoes directly to the soup instead.
Calabrian Chiles. These small peppers from the Calabria region of Italy are bright, spicy and a little fruity. They pack a ton of a flavor so you'll only need a couple tablespoons. We like to buy chopped or whole peppers in a jar. If you can't find these peppers, you can use jarred hot cherry peppers or even just add a pinch of crushed red pepper flakes. But definitely give these peppers a try! They are also delicious on pizza or spooned over grilled meats.
Aromatics. The rest of the ingredients, onion, dried oregano, carrots, celery, garlic and tomato paste are all there to provide a gentle backdrop of flavor. Use vegetable broth to keep this recipe vegetarian or vegan (if using dairy-free yogurt).

How to make Lentil and Red Pepper Soup

Prep the Vegetables. Start by halving the tomatoes and peppers. Remove the seeds, membrane and stems from the peppers and discard. Cut the onion into quarters. Drizzle with oil and sprinkle with salt, pepper and dried oregano.

Broil until Charred. Place an oven rack in the middle position and set the broiler to high. Place the vegetables on a baking sheet lined with parchment paper and broil until charred and tender, 6-8 minutes. Be sure to check on the vegetables after 5 minutes and remove from the oven when the tips of the onions blacken slightly and the skin on the peppers chars.

Cook the Lentils. Sweat the celery and carrots then add garlic, tomato paste and chopped Calabrian peppers. Stir in red lentils and vegetable broth and bring to a simmer. Peel the peppers. Simply pull the skin off the peppers (rub off with a paper towel if needed). Discard.

Simmer until Tender. Add the roasted vegetables to the lentils and simmer, covered, until the lentils are very tender, about 10 minutes.

Puree the Soup. Use an immersion blender to puree the soup to a smooth, slightly coarse, texture. You can use a blender for this step, just be careful when blending hot liquids. Add a splash of sherry vinegar and serve the soup with plain yogurt or dairy-free yogurt, fresh basil leaves and crusty bread.

Can you Freeze Lentil and Red Pepper Soup?

Yes, you can absolutely freeze this soup. Transfer to an air-tight container or freezer-safe zip-top bag, label, and freeze for up to 3 months. Be sure to let the soup cool to room temperature before freezing.

The soup will stay good for up to 3 days in an air-tight container in the refrigerator.

To reheat, bring to a boil in a medium saucepan over medium heat, stirring occasionally. You may need to add more water or broth to thin it out when reheating.

Why you should eat lentils

Lentils are considered pulses. So what are "pulses"? They are the dry edible seed within legumes. These include chickpeas, black beans, split peas and lentils. These are all nutritious, solid meat replacements and so delicious.

Pulses are also good for the environment! We are big gardeners and Earth lovers here at The Real Recipes! While we don't grow lentils here in our small Vermont vegetable garden, we understand and appreciate their importance for farming and the land. Pulses are nitrogen-fixing crops, meaning they can ADD nitrogen to the soil rather than depleting it like most other crops. This can reduce the need for farmers to add nitrogen fertilizers to their land. We strongly recommend learning more about these crops through USA Pulses.

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Recipe

Lentil and Red Pepper Soup

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Author: Adam Dolge
Total Time: 35 min.
Yield: about 8 cups 1x

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Description

This lentil and red pepper soup is our go-to recipe for when we want a special weeknight dinner without much effort. It features bright and fruity roasted jarred Calabrian peppers and homemade roasted peppers, tomatoes and onions. This is the kind of super delicious dish that you'd have no idea is quite healthy!

Ingredients

Units Scale

2 medium red bell peppers
1 medium yellow onion, quartered
3 medium Roma tomatoes, halved
3 Tbsp. olive oil, divided
1 ½ tsp. dried oregano
1 ¼ tsp. table salt, divided
¾ tsp. black pepper, divided
2 celery stalks, chopped
1 medium carrot, chopped
3 garlic cloves, minced
2 Tbsp. jarred chopped Calabrian peppers (see note)
1 Tbsp. tomato paste
1 cup red lentils, rinsed
4 cups low-sodium vegetable broth
1 Tbsp. dry sherry vinegar
plain yogurt (or dairy-free yogurt), basil leaves and crusty bread for serving

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Instructions

Place an oven rack in the middle position of the oven. Preheat the broiler to HIGH. Line a baking sheet with parchment paper.
Cut the peppers in half. Remove the stem, seeds and white membranes. Place skin-side up on the baking sheet. Add quartered onion and halved tomatoes. Drizzle vegetables with 2 tablespoons of the oil and sprinkle with the oregano and ½ teaspoon each of the salt and pepper. Broil until the the pepper skin is charred and the tops of the onions start to char, 6-8 minutes. Remove from the oven and set aside at room temperature for 5 minutes. Once cool enough to handle, remove the skin from the peppers and roughly chop the vegetables.
Meanwhile, heat remaining 1 tablespoon oil in a large pot of Dutch oven over medium heat. Add celery and carrots and cook until softened, about 6 minutes. Sprinkle with remaining ½ teaspoon salt and ¼ teaspoon pepper. Add garlic, Calabrian peppers and tomato paste and cook until fragrant, about 1 minute. Add lentils and broth and bring to a simmer. Add roasted vegetables and cook, covered, until the lentils are tender, about 10 minutes.
Remove from heat and puree with immersion blender until smooth and slightly coarse. Or, carefully puree in a blender (use caution when blending hot liquids). Add sherry vinegar and adjust seasoning as desired. Serve with yogurt, basil and bread.

Notes

Calabrian peppers are spicy. Use more or less depending on your heat tolerance.
If you can't find Calabrian peppers, use jarred spicy cherry peppers or a big pinch of crushed red pepper flakes.
Store leftover soup in an air-tight container in the refrigerator for up to 3 days.
Or store in an air-tight container of freezer-safe zip-top bag in the freezer for up to 3 months.
This recipe is vegan if using a dairy-free yogurt.
It's also gluten free if serving without the bread.

Prep Time: 15 min.
Cook Time: 20 min.
Category: Soups
Method: Broiling/Simmering
Cuisine: American/Italian