Meatless Monday – Roasted Red Pepper and Red Lentil Soup

 

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This is a One Pot Wonder!  Soup is known to be a comforting and healing food. I just got my first cold of the year, possibly a result of the multiple cross country airplane flights I’ve taken or maybe its just a change of season sniffles.  I was craving warm, hearty and a bit spicy to clear everything up.  So soup was a natural choice. My friend, Sandy had just given me a platter of roasted red peppers and tomatoes that she said her family wouldn’t eat.  Their loss was my gain and the inspiration for today’s soup.  I decided to pair both roasted red veggies with red lentils to make a flavorful and spicy soup.  Yum…  Just what the doctor ordered.

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People often ask me  if I’m getting enough protein since I’ve stopped eating meat. The answer is YES! This soup is rich in protein as well as vitamins and minerals, from both the lentils and the veggies. The protein content of Red Lentils is comparable to that of one serving of meat, but generally healthier because they contain low levels of fat. In one cup of red lentils, you consume nearly 18 grams of protein which is the same as one 3-ounce serving of chicken breast but without the 3 grams of fat. Lentils are also rich in slow-digesting carbohydrates and dietary fiber that keep you feeling full and satisfied.  (Read:  Less likely to find yourself standing back in front of the open refrigerator.) I will throw one last little factoid at you.  We learned from Eating the Rainbow that red foods (especially tomatoes) are loaded with lycopene, an important antioxidant which is good for a healthy heart, lowering the risk of some cancers and protecting the skin from ultra-violet light. So dig in!

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TIPS:  Okay. I was just given roasted tomatoes and red peppers, however, if you don’t have the time or inclination to roast them yourself, you can buy them already roasted in jars or substitute a can of fire roasted tomatoes and saute diced red peppers with the onions.

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ROASTED RED PEPPER AND RED LENTIL SOUP

2 Tbsn olive oil
1 large onion, diced
4-5 cloves garlic, minced
2 red bell peppers
2-3 large red tomatoes (or one can of fire roasted tomatoes)
1 red chili pepper (or jalapeno)
2 cups dried red lentils
8 cups vegetable stock
1 tsp cumin
1/4 – 1 tsp cayenne pepper (optional)
1/2 tsp salt (or to taste)

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  • If roasting red peppers (and tomatoes), broil until the skin has blackened, 5-8 minutes.  Turn to broil the other side.  Remove from heat and let cool.  Roughly chop and set aside.

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  • In a large stockpot, heat the olive oil and saute the onion, chili pepper, and garlic and saute several minutes.

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  • Add the red peppers and tomatoes and stir to combine.

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  • Add the lentils, vegetable stock and spices and simmer until the lentils are tender, about 20 minutes.

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  • Let the soup cool slightly and puree in a food processor or blender.  You may have to do it in two batches.

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  • Clean the stockpot and return the soup to the pot.  Reheat.

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  • Serve with a dollop of plain yogurt, sliced chili peppers or fresh herbs.

Roasted Red Pepper and Red Lentil Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print

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2 Tbsn olive oil
1 large onion, diced
4-5 cloves garlic, minced
2 red bell peppers
2-3 large red tomatoes
1 red chili pepper
2 cups dried red lentils
8 cups vegetable stock
1 tsp cumin
1/4 -1 tsp cayenne pepper (optional)
1/2 tsp salt (or to taste)

  • If roasting red peppers(and tomatoes), broil until the skin has blackened, 5-8 minutes.  Turn to broil the other side.  Remove from heat and let cool.  Roughly chop and set aside
  • In a large stockpot, heat the olive oil and saute the onion, chili pepper, and garlic and saute several minutes.
  • Add the red peppers and tomatoes and stir to combine.
  • Add the lentils, vegetable stock and spices and simmer until the lentils are tender, about 20 minutes.
  • Let the soup cool slightly and puree in a food processor or blender.  You may have to do it in two batches.
  • Serve with a dollop of plain yogurt, sliced chili peppers or fresh herbs.

One thought on “Meatless Monday – Roasted Red Pepper and Red Lentil Soup

  1. Pingback: Meatless Monday – Roasted Red Pepper and Red Lentil Soup « Marcey's Table

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