Lentil and Red Pepper Soup is the kind of high fibre recipe gluten free eaters need. If you think your diet is boring work toward one homemade soup for every month of the year. Do this in every category and over time your meals won't be boring because you'll have a menu of recipes you love. It doesn't matter how long it takes to do this, it's the idea that helps you.
This is a winter soup for me and I serve it with warm buttermilk biscuits. My first gluten free biscuit recipe calls for individual flours and my second recipe uses my everyday flour blend. In cooking classes there is never a clear winner. Some people pick the buttermilk biscuits as their favourite while others choose these gluten free cheese biscuit recipe. I suggest you do a head-to-head challenge to find your favourite.
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Ingredients
I'm always looking for recipes using legumes so I created this soup for a recipe contest celebrating Nutrition Month. I seasoned it go with some leftover Tandoori chicken.
- Onion & red pepper - Like a mirepoix this is a common base for soups and sauces.
- Turmeric, cumin & coriander - The seasoning lends itself to the Tandoori chicken I top the soup with.
- Gluten free chicken stock - A pantry staple but ingredient lists change without notice so I prefer brands with a gluten free certification logo.
- Red lentils - These can be used without soaking so if you're trying to add legumes to your diet these are a great choice for your pantry.
- Tomato paste - Add depth of flavour to the soup. I always have some in my freezer.
- Plain yogurt & cilantro - This is a nice finishing touch but I've eaten many bowls without either of these.
- Optional: cooked chicken - It's natural for me now to make my Tandoori chicken recipe one night and this soup within the week.
See recipe card for complete ingredient list and exact amounts.
Food Allergy Awareness
I like to be inclusive with my cooking so accommodate allergies, intolerances and food preferences when I can. If you think like that share your experiences. Show your family and friends that it isn’t that hard to consider everyone. (Okay, in some families it is hard…but you get the point.) I'm always impressed when I hear my son and his friends planning...she's gluten free, he's vegetarian and so and so can't eat nuts. It sounds more like a challenge than an inconvenience. On our team we have one vegetarian so I simply served the tandoori chicken as a garnish.
Prep Once, Eat Twice
When I cook I’m always thinking about one task that will go toward a second meal. In this case I doubled the marinade and chicken. I cooked half the chicken and put the other half in the freezer to enjoy Tandoori Chicken another night.
Get The Tools
Cookware is an investment. You don’t need the most expensive set of pots but there's a wide variety of affordable cookware available and many items you purchase will last for decades. Notice what you like and choose wisely when you buy.
For the everyday home cook like me the largest pot in a typical set of pots is usually perfect for making soup. Although recipes sometimes say a Dutch oven or a soup pot they probably don’t really mean that. A modern Dutch oven is like the gorgeous Le Creuset enamelled cast iron pot. They are heavy and expensive but will last for a lifetime of cooking. For a fraction of the cost you can buy a lesser quality enamelled cast iron Dutch oven and although I’m not sure, I think it would last at least half a lifetime.
Some recipes will call for a soup pot, also called a stockpot. Technically this is an extra large, bigger than what comes with a set of pots. They are ideal for an annual jam or salsa-making party, or special events like a lobster boil. If you cook for large groups you should own one. Many people would never really need one because to make an everyday soup recipe, the largest pot in a typical set of pots is perfect.
Let me know in the comments below if you made this Lentil and Red Pepper soup and what you thought.
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Lentil and Red Pepper Soup
Ingredients
Soup
- 2 tablespoon olive oil
- 1 onion, chopped
- 2 red peppers, chopped
- ½ teaspoon turmeric
- ¼ teaspoon ground cumin
- ¼ teaspoon ground coriander
- salt & pepper to taste
- 6 cups gluten free chicken stock
- 1 cup red lentils
- 1 tablespoon tomato paste
- 2 tablespoon chopped cilantro
Garnishes
- plain yogurt
- chopped cilantro
Optional
- 2 cups cooked chicken
Instructions
- Put lentils in a bowl, cover with water and soak while preparing chicken and soup. *
RED LENTIL SOUP
- Heat oil in soup pot on medium. Add onion and red pepper and cook until softened, about 5 minutes.
- Add spices and cook stirring for 1 minute.
- Drain and rinse lentils. Add chicken broth, lentils and tomato paste to soup pot. Bring to a boil. Reduce heat, cover and simmer for 20-30 minutes or until lentils are cooked.
- Add cilantro. Taste and adjust seasoning.
SERVING
- Serve soup in bowls. Drizzle with yogurt and sprinkle with chopped cilantro. Finish with cooked chicken pieces if desired.
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