Dinner Idea: Spiced Red Pepper & Lentil Soup

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

It’s getting colder here in Australia so warming meals are what’s cooking in the kitchen. This soup is easy to throw together and the peppers break down nicely to give it a rich, strong flavor along with potent spices. Feel free to add more spices if desired. It is important to taste as you go and add more verses adding too many right away. And while you add them in, don’t forget that spices have amazing healing properties. Enjoy!


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  • 1 ½ cups (300g) brown lentils
  • 1 tbsp olive oil or coconut oil
  • 1 large brown onion, chopped
  • 3 garlic cloves, crushed
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp paprika
  • 1 tsp chili (optional)
  • 2 red bell peppers (capsicum), chopped
  • 2 carrots, diced
  • 1 celery stick, chopped
  • 4 cups (1L) vegetable stock
  • 2 cans or bottle (800g) of chopped tomatoes
  • 1 tsp sea salt and pepper, to taste

Garnish with:
Fresh coriander and parsley


  1. Rinse the lentils under cold water.
  2. On medium heat, slowly cook the onions and garlic in oil until soft.
  3. Add the spices and chili; cook until fragrant.
  4. Add the peppers, carrots and celery and stir for a few minutes.
  5. Add the lentils, stock, tomatoes, salt and pepper and cook slowly for 45 minutes or until the lentils are cooked.
  6. Garnish with chopped parsley and coriander leaves.

Prep time: 20 minutes

Cook time: 50 minutes

Total time: 1 hour, 10 minutes

Servings: 4

  • Nutrition per serving:
  • Calories230
  • Fat4g
  • Saturated Fat0.5g
  • Cholesterol0mg
  • Sodium890mg
  • Carbohydrates39g
  • Fiber14g
  • Sugars19g
  • Protein 10g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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