Roasted Red Pepper and Lentil Soup

Our dietitians' favourite

This soup is easy to throw together and makes for great leftovers. The roasted red peppers and onions add a nice rich flavour that is complemented by the fresh basil and tangy feta cheese. A great meal for a cold day.

  • Prep: 20 min
  • Cooking: 35 min
Yields 4
roasted red pepper and lentil soup


  • 2 cups (500 mL) diced red pepper
  • 1 cup (250 mL) diced onion
  • 2 cups (500 mL) cauliflower florets
  • 3 cups (750 mL) low-sodium chicken stock
  • 1/4 cup (60 mL) crumbled Feta cheese
  • 1/4 tsp (1 mL) salt
  • 1 cup (250 mL) red lentils
  • 1/2 cup (125 mL) fresh basil divided
  • 2 cups (500 mL) milk warmed


Preheat oven to 400°F (200°F).  Spread red peppers and onions out on a parchment lined baking sheet and cook for 20 minutes.

In a large soup pot, place red peppers, onions, cauliflower, chicken stock, Feta cheese, salt, lentils and fresh basil, keeping some aside for garnish.  Bring to a boil over medium-high heat and cook for 15 minutes, stirring to prevent sticking.  Take off the heat and blend the soup until smooth with a hand blender.  Slowly stir in warm milk.  Garnish with additional sliced fresh basil.


This soup recipe is easy to make in large batches and is very freezer-friendly. Double the ingredients, grab a larger pot, and make two meals instead of one.

Cold milk will curdle if added directly to a simmering soup. To make sure your soup ends up smooth, remove soup from heat before stirring in warm milk.

Learn more about

Nutritional information

Per serving
Energy: 340 Calories
Protein: 23 g
Carbohydrate: 50 g
Fat: 7 g
Fibre: 8.6 g
Sodium: 338 mg

Top 5 Nutrients

(% DV*)
Calcium: 23 % / 254 mg
Folate: 82 %
Vitamin B12: 40 %
Vitamin B6: 37 %
Vitamin C: 209 %