Roasted Red Capsicum, Tomato & Red Lentil Soup

tomatoes & red capsicum.jpg

This soup is an absolute fav in our family! A great way to get veggies and fibre into kiddies without them knowing (hehe), it also freezes well so is fantastic for those nights when you just don't have the energy to cook. Double the ingredients and freeze into smaller serves and you have a couple of lunches for the week too!

Serves 4


  • 1 kg tomatoes (quality isn't important, go for saucing tomatoes if they're available), quartered
  • 1 large red capsicum
  • 1 onion, finely chopped
  • 4 cloves garlic, finely chopped
  • 3/4 cup split red lentils
  • 4 cups water
  • 2 tbs stock paste (or one stock cube)
  • Salt and pepper to taste
  • 1 tsp balsamic vinegar
  • Olive oil


  1. Preheat oven to 150 degrees Celsius
  2. Place a sheet of baking paper over a large baking tray. Place tomato quarters and red capsicum on tray, drizzle with olive oil and salt and pepper. Bake for 60 minutes until the tomatoes are nice and soft and the capsicum is starting to char. Set aside *
  3. In a large pot, heat a tablespoon of olive oil, add the onions and saute until translucent, around 5 minutes.
  4. Add garlic and saute for another 2-3 minutes.
  5. Remove the skin and seeds from the roasted capsicum, and roughly chop it up. Add the roasted tomatoes and capsicum to the pot, making sure all the juices and all from the tray go in as well. Add the water, stock paste, balsamic vinegar, lentils and a little salt and pepper and bring to the boil.
  6. Reduce temperature to a low boil, cover the pot with a lid and cook for 40 minutes.
  7. Process the soup until smooth with either a stick mixer or process it in quarters in a food process or blender. There may be some bits of tomato skin, they can be strained out if necessary. Taste and adjust seasonings if needed.

Serve with a few tablespoons of cooked quinoa, or crushed pine nuts mixed with olive oil and salt. This soup will last 5 days in the fridge and freezes well.

*You can do this a few days in advance to save time

roasted tomatoes and red capsicum.jpg