Dairy Farmers of Canada

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

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

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.

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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 %