Soup || Red Lentil & Roasted Red Pepper

This soup is so delicious! Red Lentils with Roasted Red Pepper and hints of curry and basal, yum! Even more delicious if you add a couple slices of Avocado to the top!

The health benefits of lentils are extensive and listed in the first lentil soup recipe. Red Peppers are another great source of all kinds of nutrients and antioxidants.

In terms of conventional nutrients, the bell pepper is an excellent source of vitamin C at 175 milligrams per cup. (That’s more than twice the amount of vitamin C found in a typical orange.) Bell peppers are also a good source vitamin E at 630 milligrams per cup. In addition to these conventional antioxidant vitamins, bell peppers are also a very good source of the antioxidant mineral manganese. Bell peppers also contain many phytonutrients, including:

  • Flavonoids
    • luteolin
    • quercetin
    • hesperidin
  • Carotenoids
    • alpha-carotene
    • beta-carotene
    • cryptoxanthin
    • lutein
    • zeaxanthin
  • Hydroxycinnamic Acids
    • ferulic acid
    • cinnamic acid

Red Lenti & Roasted Red Pepper Soup

2 Onions — Chopped fine
4 Celery Stalks — Chopped fine
1/2 of one clove of Garlic
2 Carrots shredded finely
1 1/2 Cups of Red Lentils
Saute in a little water with the lid on until the onions are translucent.

7 cups of Water
2.5-3 cups of your preferred Spaghetti sauce (we like Prego!)
2 rounded teaspoons of Chicken Style Seasoning
1/4 to 1/2 teaspoon of salt (to taste)
Pepper to taste
1/2 teaspoon of curry powder
1/2 cup fresh, chopped basil (packed in) OR 1 rounded tablespoon dried
4 red bell peppers
Cut the peppers into large chunks. Rub in 1 teaspoon of melted coconut oil. Put the     peppers on a cookie sheet and broil until the juice starts running out and the tips begin to char. Put the peppers in a food processor and process until they appear diced — NOT pureed! They should still be chunky — tiny diced bits. Add them to the soup!

Add 8 drops smoke flavour — so good!
1/2 jalapeno, seeds removed — roasted and processed with the peppers. Adds a nice bite!

This soup can last up to 5 or 6 days in the fridge and freezes well!


About mlssa.perry

In our house we have two main loves, eating, and reading! Hence two blogs to cover them both. The Fresh Svelte Kitchen is a collection of vegan, mostly raw recipes that we love and want to share. G's Top Shelf is an archive of our favourite children's books that grows with 4 year old G as we read more and as his book preferences change.
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One Response to Soup || Red Lentil & Roasted Red Pepper

  1. Colline says:

    Love red lentil soup. Your rendition looks interesting – I like that it has a combination of vegetables in it as well

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