Healthy Eating for Your Active Lifestyle

Roasted Red Pepper and Lentil Soup

Recipe details

Servings: 4
Time: Under 1 hour

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.


  • 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


  1. Preheat oven to 400°F (200°F). Spread red peppers and onions out on a parchment lined baking sheet and cook for 20 minutes.
  2. 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.
  3. 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.


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Roasted Red Pepper and Lentil Soup

Nutrition Information

per serving

Calories 340
Protein 23 g
Carbohydrate 50 g
Fat 7 g
Fibre 8.6 g
Sodium 338 mg
Calcium 254 mg