Roasted Red Pepper and Lentil Soup

4 servings

Preparation Time: 20 min
Cooking Time: 35 min

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 Diced red peppers 500 mL
1 cup Diced onion 250 mL
2 cups Cauliflower florets 500 mL
3 cups Low-sodium chicken stock 750 mL
1/4 cup Crumbled Feta cheese 60 mL
1/4 tsp Salt 1 mL
1 cup Red lentils 250 mL
1/2 cup Fresh basil, divided 125 mL
2 cups Milk, warmed 500 mL


Step 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.

Step 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. 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.


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.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Calories / Calories 340 kcal
Fat / Lipides 7 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 338 mg
Carbohydrates / Glucides 50 g
Fiber / Fibres 9 g
Sugars / Sucres
Protein Protéines 23 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer