You guys know I love a good soup and this Roasted Red Pepper Soup is certainly no exception! This recipe inspiration is, again, based on one of my friend’s recipes (where I appear to be getting a lot of my inspiration from lately) 🥰.
This soup is fiery, intense, and can be served with literally anything – be it some fish, meat, or cheese – (if you do eat any of those). It, of course, also perfectly stands on its own 😉. There is something about roasting the vegetables before adding them to a soup… It totally intensifies the flavor and can add a totally new, delicious, dynamic to vegetables. Such is also the case for my Roasted Cauliflower Soup, as well as my Lemon Tomato Soup.
Do you know the other good thing about roasted soups? They require minimal to no attention or prep. You simply roughly chop the vegetables, add them to a tray and then let them work their magic. Quickly cook the lentils, which add great creaminess and extra fiber and protein to this soup. Blend. Done. As you know, this is my kind of cooking for sure 😉.
Why is this Roasted Red Pepper Soup good for you?
Bell Peppers are a nightshade and are related, among others, to chili peppers and tomatoes. They are originally from Central and South America. Bell Peppers are exceptionally high in Vitamin C. In fact, they contain a lot more Vitamin C than an orange, even though modern-day Marketing would like us to believe differently. I have not raved about the benefits of Vitamin C in a while. It is an all-rounder for your health. It supports our immune system and is especially important during the cold and flu season. Vitamin C supports the production of collagen, which aids in the structure of connective tissue and may help to make us look younger (essentially a loss of structure in the skin is what produces wrinkles). Vitamin C also helps with the absorption of iron, especially when said iron is derived from plant-based sources. This, in turn, may prevent us from becoming anemic. Last but not least, Vitamin C is also a powerful antioxidant.
In addition, the red bell peppers, which we are using for this soup, are high in Vitamin A, B6, K1, and E. They also contain several plant compounds, which act as antioxidants in our body. The most notable ones are two carotenoids called “lutein” and “zeaxanthin”. They are particularly beneficial for our eye health and can protect our retina from oxidative damage.
Garlic is another all-rounder for your health. It is antibacterial, antiviral, anti-fungal, anti-inflammatory, and potentially anti-cancer. All in one tiny bulb. How amazing is that?! Garlic belongs to the allium family, which also includes onions and leeks. By now, we know that most of Garlic’s benefits come from a compound called “allicin”. It is a form of sulfur, which is most present when Garlic is crushed and has been sitting on the counter for ca. 10 minutes. The amount of allicin reduces significantly when it is being cooked for prolonged periods of time. It, therefore, makes sense to consume Garlic in its raw form from time to time as well. Garlic is also a powerhouse for our heart health. It’s medicinal properties protect against heart attacks, cardiovascular diseases, and high blood pressure. The flexibility of your blood vessels may also greatly improve.
Lentils belong to the legume family. They are relatively easy to prepare and are great because they readily absorb other types of flavor. Lentils are an excellent source of most of the B-Vitamins. They are also a fiber powerhouse! Lentils contain both soluble and insoluble fiber (most whole foods do, but their ratios tend to vary). Fiber binds water, expands the stool, and helps with elimination. In this particular case, it also binds cholesterol and takes it out of the body, which is the reason why Lentils are excellent at lowering cholesterol levels. In addition, fiber can prevent spikes in your blood sugar levels after eating. Lentils are also amazing for your heart health and significantly reduce your risk of heart-associated disorders. Next to the fiber, this appears to be primarily driven by both folate and magnesium. Folate helps to lower homocysteine, which can damage artery walls. Magnesium blocks calcium and allows oxygen and nutrients to easily transport through our blood vessels. Not too bad for such a small, mighty, legume – am I right 😉?!
How can I adjust this recipe to my dietary requirements?
This soup is vegetarian, vegan, and nut-free. If you would like to make this soup paleo, omit the lentils. You may have to use a bit less water in order to reach your desired consistency.
And there you have it for this week 🤗!! I hope you enjoy this immensely delicious, easy to make Roasted Red Pepper Soup. Please let me know how you are finding it both in the comments below and/or over Instagram. Happy roasting everyone 🌺.
Roasted Red Pepper SoupCourse: MainsCuisine: EuropeanDifficulty: Easy
This Roasted Red Pepper Soup is a flavor explosion! It is super easy, completely vegan and incredibly creamy due to the added red lentils.
- For the roasting
5 red peppers (ca. 1300 gr.)
4 garlic cloves
A large handful of basil
2 rosemary stalks
2 tbsp olive oil
1 tsp salt
Pepper to taste
- For the remainder of the soup
½ cup (120 gr.) red lentils
2.5 cups (500 ml.) water
1 tbsp lemon juice
1 tsp salt, or more to taste
- For the roasting
- Pre-heat your oven to 180 degrees Celsius (350 Fahrenheit) on top and bottom heat and line a baking tray with parchment paper
- Wash and de-seed the red bell peppers. Peel and lightly crush the garlic. Add the olive oil, salt, and pepper and toss so that everything is covered. Add the basil and rosemary and roast in the oven for 1 hour
- For the remainder of the soup
- Cook the lentils by adding them to a pot with 1 cup of the water and simmering on low heat until tender, for about 7 – 10 minutes
- When the peppers are ready, let slightly cool before adding to a blender (including the basil and rosemary – you can take out the stalk), along with the remaining 1.5 cups of water, cooked lentils, lemon juice, and salt. Blend on high until super smooth. Re-heat should the soup be cold and ENJOY! This recipe makes about 3 portions.