Roasted Pepper Red Lentil Soup with Tomato and Basil

This is a seriously comforting soup, great anytime of the year.

Tomato-Basil-Red-Lentil-Soup

I literally threw this soup together.  There was nothing I felt like eating in the refrigerator.  I saw that I had red lentils, basil, tomatoes and left over roasted red bell pepper sauce and just went for it.  It turned out so good that I had to share it with you.  Red lentils are great for a quick soup because they only take 20 – 25 minutes to cook.

 Sometimes you feel like there isn’t anything to eat, but if you look around I bet you can find ingredients that will work great together.  You would be surprised what you can come up with if you try.  So get creative and have fun with it! : )

Tomato-and-Basil-Red-Lentil-Soup

I enjoyed this soup with a Verdejo from the Rueda region of Spain and it was perfect!  It would go great with any dry white wine or a light red like a Beaujolais or Pinot Noir.

Basil-Tomato-Red-Lentil-Soup  Recipe: 6 – 8 servings

  • 1 3/4 Cup Dried Red Lentils
  • 8 Cups Filtered Water
  • 1 1/2 Cups (half recipe) Roasted Red Bell Pepper Sauce (make the whole recipe and enjoy on pasta or quinoa)
  • 2 Large Tomatoes – diced
  • 2 Tablespoons Olive Oil
  • 1 Teaspoon Balsamic Vinegar
  • 1 Teaspoon Hot Paprika (or mild)
  • 2 Teaspoons Sea Salt – or to taste
  • 1/4 Teaspoon Black Pepper – or to taste
  • 1/2 Cup Fresh Basil – minced (extra for garnish)

Instructions:

In a large soup pot add red lentils, rinse thoroughly and strain.  Add lentils back to the pot and add water, bring to a boil then reduce heat to medium for 20 – 25 minutes.  Scoop off the starchy foam.

While lentils are cooking make Roasted Red Bell Pepper Sauce (you can make it a day ahead)

When lentils are soft add tomatoes, olive oil, vinegar, paprika, salt and pepper.

When sauce is finished cooking add to lentils along with basil and cook for 5 – 10 more minutes to incorporate flavors.

Basil-and-Tomato-Red-Lentil-Soup

Health benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health.  They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K.  They are truly a nutritional fountain of youth.

Red Lentil Cilantro Coconut Soup

This is a flavorful soup with some serious spice.  

Red-Lentil-Cilantro-Coconut-Soup--

My mom came to visit Robby and I for my birthday.  It was a bit overcast so I made this soup to warm us up.  I like to have an extra soup or salad available when guest come to stay.  I love red lentils.  They are so quick and easy to make and they lend a great flavor and texture to any soup.  Not to mention, they are cheep and so very good for you!

Red-Lentil-Cilantro-and-Coconut-Soup-

Enjoy a nice glass of Sauvignon Blanc, Chardonnay, Rioja or a Borolo.

Red-Lentil-and-Cilantro-Coconut-Soup-

Recipe: 8 – 10 Servings

  • 4 Cups Red Lentils
  • 12 Cups Filtered Water
  • 1/2 White Onion – diced
  • 3 Cloves Garlic – minced
  • 1 – 2 Jalapeño Pepper – sliced
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 VegetableBouillon Cube (unsalted)
  • 1/4 Cup Dry White Wine
  • 4 Cups Cilantro
  • 2 Cans Coconut Milk (full fat)
  • 1/4 Cup Fresh Squeezed Lime Juice
  • 2 Tablespoons Tamari
  • 2 Teaspoons Fresh Ginger Root – grated or microplaned
  • 2 Tablespoons Homemade Curry Powder or Simply Organic Curry
  • 2 Teaspoons Dried Lemon Grass
  • 2 Teaspoons Tumeric Powder
  • 1/2 Teaspoon Cumin
  • 1Tablespoons Sea Salt
  • 1/2 Teaspoon Black Pepper

* Garnish with thinly sliced green onion and cilantro leaves

Instructions:

Measure, sort and rinse lentils until water runs clear.  In a large soup pot; add lentils and water, bring to a boil then reduce to a simmer.  Skim off the starch and cook until lentils are soft.  (about 15 minutes)

In a 5 1/2 quart pot, heat 2 tablespoons of olive oil over medium heat.  Add onions and garlic, stirring often, cook until soft and garlic begins to brown.  Add bullion cube, jalapeño slices and wine, reduce until syrupy.

Add coconut milk, cilantro, lime juice, tamari, ginger and all the spices to the 5 1/2 quart pot along with half of the lentils.

Let simmer for 10 minutes then puree in a food processor or with a hand blender until smooth.  Pour back in to the pot and add the rest of the lentils.  Cook on medium-low heat to incorporate all the flavors.  When hot it’s ready to serve.

 *Garnish with green onion and cilantro

Health Benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health.  They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K.  They are truly a nutritional fountain of youth.

Red Lentil Soup with Sun-Dried Tomato Arugula Pesto

This is a very comforting soup with tuns of flavor and packed full of nutrition.

_Red-Lentil-and-Sun-Dried-Tomato-Arugula-Pesto-Soup-

I use to make this soup at my restaurant with some fresh french baguette from a local baker and it was always a big hit.  I love a good red lentil soup any time of the year, it’s hearty and satisfying.  I also love the texture and all the different ways you can make it.  This soup is great as is or purred, served on its own or with some bread and maybe a salad.

Red-Lentil-Soup-with-Sun-Dried-Tomato-Arugula-Pesto

It pairs well with a Sauvignon Blanc, Chardonnay or a light Pinot Noir

Red-Lentil-Sun-Dried-Tomato-Arugula-Pesto-Soup--

Recipe: Serves 6 – 8 Servings

  • 2 Cups Red Lentils
  • 8 Cups Filtered Water
  • 1 Cup Sun-Dried Tomato Arugula Pesto
  • 1/2 Yellow Onion – diced
  • 3 Cloves Garlic – minced
  • 3 Tablespoons + 2 Tablespoons Extra Virgin Olive Oil
  • 1 Unsalted Vegetable Bouillon Cube
  • 1 Teaspoon Balsamic Vinegar
  • 2 1/2 Teaspoon Sea Salt
  • A variation – add 2 diced tomatoes

Instructions:

In a soup pot add red lentils, rinse thoroughly and strain then add back to the pot and add the water to the pot, bring to a boil then reduce heat to medium for 20 – 30 minutes, scoop off the starchy foam.

While the lentils are cooking make the pesto  (I often make this the day before) make sure to puree really well.  When the lentils are done, mix in the pesto and turn to low or set pesto aside until lentils are are done.

Add the onions and garlic to a saute pan with 3 tablespoons of olive oil and heat on medium-low heat.  Saute until onions are really soft and the garlic is beginning to become golden.

Add the wine and bullion cube. Smash the bullion well and saute until syrupy then add to lentils along with the 2 tablespoons of olive oil, balsamic vinegar and salt.

Add tomatoes if using.

Health Benefits: 

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health.  They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K.  They are truly a nutritional fountain of youth.

Zesty Red Lentil Tomato Soup

 The combination of red lentils and marinara is down right comforting, it literally soothes my soul!  Mix in some veggies and it’s a healthy delicious soup.

Zesty-Red-Lentil-Tomato-Soup

This is one of my all time favorite soups and a staples I make quite often.  Many years ago my cousin made me a soup very similar to this one, it was so good I had to recreate.  It is the perfect winter soup. It’s filling and satisfying all by itself or it with a yummy grilled cheese sandwich.

_Red-Lentil-and-Tomato-Soup

It goes great with a dry white wine like a Sauvignon Blanc or a light red like a Pinot Noir.

Red-Lentil-Tomato-Soup

Recipe – 8 – 12 servings

Sauce

  • 1/2 White Onion (lighter sauce) or Red Onion (richer sauce)
  • 2 to 3 Cloves Garlic
  • 2-3 Tablespoons Extra Virgin Olive Oil
  • 1/4 Cup of Dry White (lighter sauce) or Red Wine (richer sauce)
  • 1 Tablespoon Fresh Oregano
  • 1 Jar of Eden Organic Crushed Tomato Sauce for a rich sauce or Bionaturae for a lighter sauce.  Or a can of BPA free Muir Glen.
  • 1/2 Cup Filtered Water
  • 1 1/2 to 2 Teaspoons Sea Salt

Lentils and veggies

  • 3 Cups Red Lentils
  • 12 Cups Filtered Water
  • 4 Small Potatoes – 1/2 inch diced
  • 3 Large Carrots – sliced
  • 1 Cup Fresh  or Frozen Corn
  • 3 Cloves Garlic – whole
  • 2 Unsalted Vegetable Bouillon Cube
  • 1/4 Cup Extra Virgin Olive Oil

Spices

  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Onion Powder
  • 1 Tablespoon Paprika Powder
  • 1 Tablespoon Sea Salt or to Taste
  • 1/2 Teaspoon Cayenne Pepper or to taste (Optional)
  • Optional Garnishes – crushed red peppers, micro sprouts, fresh oregano, chili oil (olive oil & paprika)

* This soup is really good without the vegetables as well.  For extra tomato flavor double the marinara sauce.

Instructions:

Marinara sauce

Dice the onion and mince the garlic then put in straight sided pan with 2 tablespoon of extra virgin olive oil.

Saute on medium-high heat untill soft and slightly golden. About 5-7 minutes.

Add oregano, dry white or red wine and saute until wine reduces.

Add the tomato sauce and pour filtered water into the jar then shake to get all the remaining sauce from jar, pour in and stir.

Let simmer for 1/2 hour on medium-low heat.

Add 1-2 more tablespoons of olive oil, sea salt and simmer for another 1/2 hour.

Lentils and veggies

While the marinara is simmering add lentils to a 5 1/2 quart soup pot, rinse thoroughly and strain.

Add the water to the lentils, potatoes, whole cloves of garlic and the bullion cubes then bring to a boil on medium-low heat.  Cook for about 20 – 30 minutes or until potatoes are soft.  As the starchy foam surfaces, scoop it off.

While lentils are cooking, in a medium pot add water and then a steam basket, steam carrots on high until soft and add to lentils when potatoes are soft.

After the lentils and potatoes are cooked add the marinara, corn, olive oil, salt and spices.

 Simmer on low for 20 more minutes.

It is best after a few hours or the next day.

Zesty-Tomato-Red-Lentil-Soup

Health benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain.  Glucose is a sugar and key source of energy for cells in the body, and is the only fuel your brain can use.  The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells, and is a key component in keeping your brain in excellent shape. They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years.

Tomatoes are great for the heart due to the extreme antioxidant support, niacin, folate and vitamin B6 that help the reduction of heart disease.  They are also high in vitamins A, C, K and potassium.  The choline in tomatoes helps assist the absorption of fat and reduces chronic inflammation.  It also helps with sleep, muscle movement, learning and memory.  Tomatoes are high in Lycopene the antioxidant that gives tomatoes their red color.  Cooking tomatoes breaks down the cell walls, which helps to release the lycopene and is better absorbed by the body with a little bit of fat like olive oil.  The Zea-xanthin in them helps filtering harmful ultra-violet rays, which protect eyes from “age-related macular disease.”  They are also a powerful blood purifier and great for skin and bone health.