Red Pepper, Tomato Lentil Soup

I’ve always had a soft spot for tomato soup. Maybe because we didn’t eat a typical tomato soup growing up or because of my love of all things tomato. There is nothing more comforting on a cold or rainy day than a bowl of tomato soup, with a side of grilled cheese. Now I know some soups are best suited as a starter or side dish, as they aren’t filling enough to keep you satisfied. THIS SOUP can stand on its own as a meal. The addition of red lentils compliments the tomato flavour and helps to add fiber and protein to the dish, which will keep you feeling fuller longer.

Summer time Vs. Winter time

In the summertime when tomatoes and peppers are in their peak I like to roast them on the BBQ as opposed to using jarred red peppers and canned tomatoes. I also like to increase the amount of tomatoes and peppers, maybe even throw some fennel on the grill and omit the carrots, parsnips and smoked paprika. I like to focus on taking advantage of these seasonal flavours and letting them shine.

This recipe is the winter version, it's hearty and smokey, incorporates some more seasonal/root vegetables like parsnips and carrots. As I’ve mentioned before, canned tomatoes have the highest amount of lycopene, which is increased during the cooking process.

Red Lentils are great as they are a more delicate legume, they actually lose their shape and fall apart while cooking They also don’t have a distinct “bean” or “meaty” flavour like the other coloured lentils do. They add an excellent source of protein, fiber and thickness to this soup. Red Lentils are rich in B vitamins - especially vitamin B6, B5, B1 and folate. They provide an excellent source of iron and contain a large amount of trace minerals.

Red Bell Peppers are one of the most nutrient dense foods available. Along with being a good source of fiber, red bell peppers are also rich in vitamin C, beta-carotene, vitamin K, thiamine, folic acid and vitamin B6. They are an excellent source of antioxidants, one of the most notable being lycopene.

INGREDIENTS

1 tbsp Olive Oil

1 large Onion, chopped

6 cloves garlic, chopped

1 tsp Smoked Paprika

1 tsp Red Chili flakes

2 medium Carrots, peeled & chopped

2 stalks Celery, peeled & chopped

1 medium Parsnip, peeled & chopped

2-3 roasted Red Peppers, jarred

1 cup Red Lentils, rinsed

1 tbsp Tomato Paste

28 fl oz canned Tomatoes, crushed, whole or diced

4 cups Vegetable or Chicken Stock

1 tbsp Balsamic Vinegar

METHOD

Heat a medium-large sized pot over medium heat, add olive oil and onions, season generously with salt.

After about 5 minutes add the garlic, celery, carrots, parsnips and red peppers.

Season with smoked paprika and chili flakes, stir to combine.

Add the rinsed red lentils and sauté for 5 minutes, gently toasting the lentils.

Add the tomato paste and stir to combine, then add the crushed tomatoes and stock.

Bring to a boil, reduce to a simmer and cover.

Cook for 25-30 minutes, or until the lentils are fully cooked - they will start to lose their shape.

Transfer the soup to a high powered blender and blend until smooth.

Stir in balsamic vinegar and season with salt and pepper to taste.