Red Pepper + Carrot Soup

Red Pepper + Carrot Soup

When you’re short on time and want to make a healthy plant based meal, soup is always a great option. This one calls for a few simple ingredients and takes less than 30 minutes to make. It is super nutritious, rich in fibre + plant based protein, and is a great meal option for fussy little ones too.

Carrots and peppers are both excellent sources of vitamin A and contain a good variety of powerful antioxidants that help protect and keep our cells healthy. The red lentils add a good amount of plant protein and fibre, making it filling and great for your digestion, which is key to properly absorbing all the nutrients and boosting your overall immune function.


Ingredients

  • 1-2 tsp avocado oil
  • 1 large onion
  • 3 cloves garlic or 1/2 tsp garlic powder
  • 1 litre vegetable stock
  • 125 ml (1/4 cup) red lentils
  • 350 gm carrots, sliced
  • 300 red bell pepper, sliced
  • 1 tomato, diced
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • pinch smoked paprika (optional)
  • salt + pepper

Instructions

  • Add avocado to a large pot and saute onion over medium heat until soft and translucent. Add garlic and stir, then leave for another minute
  • Add all the remaining ingredients and leave to simmer for 20 minutes or so, until the lentils are completely cooked and soft.
  • Pour into a blender (or you can use a stick blender) and blend until smooth. Add more seasoning as needed.
  • Pour into bowls and serve topped with fresh coriander, sunflower seeds & black pepper – or any toppings of your own choosing.

Tip for Little Ones…

This also makes a great dinner for children and can be served with rice or pasta to make a well rounded and healthy dinner. I especially like serving this with red lentil or chickpea pasta for my kids, which add extra protein and makes the soup into more of a pasta sauce. Adding fun toppings like, frozen corn + peas or toasted pumpkin or sunflower seeds (aka “sprinkles”) is a great way to help encourage them to try something new.



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