Roasted Red Pepper and Lentil Soup
Our dietitians' favouriteThis 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
Ingredients
- 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
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Preparation
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.
Tips
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.
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 % |
