Dinner Idea: Spiced Red Pepper & Lentil Soup

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!



  • 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

Calories: 230

Fat: 4g

Trans Fat: 0.5g

Cholesterol: 0mg

Sodium: 890mg

Carbohydrates: 39g

Fiber: 14g

Sugars: 19g

Protein: 10g