• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Start Here
  • About
  • Contact
  • Podcasts
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
Everyday Gluten Free Gourmet
  • Recipes
  • Cooking Classes
    • Gift Certificates
    • Testimonials
  • Videos
  • Articles
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Start Here
  • Recipes
  • Articles
  • Cooking Classes
    • Gift Certificates
  • Subscribe
  • About
  • Contact
  • Podcasts
  • Videos
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    • A Gluten Free Angel Food Cake filled with whipped cream and fresh berries, garnished with yellow and purple pansies sitting on a glass pedestal tray.
      Gluten Free Angel Food Cake
    • A bowl of Gluten Free Grilled Perogies with Sausage and onions, all grilled and tossed with a mustard dressing.
      Gluten Free Grilled Perogies with Sausage
    • Grilled Salmon with White Barbecue Sauce on top of cooked asparagus with a purple pansy garnish.
      Salmon with White Barbecue Sauce
    • A pedestal tray with gluten free Mocha Cheesecake Brownies decorated with pansies.
      Gluten Free Mocha Cheesecake Brownies
    • A platter with skewers of Lemongrass Chicken surrounded by lemongrass, carrots, cucumber and lemon wedges.
      Vietnamese Lemongrass Chicken Skewers
    • A plate divided in four showing whole almonds, almond flour, quinoa seeds and quinoa flour.
      How To Use Almond Flour and Quinoa Flour
    • A hand holding one perogy above a counter covered in circles of dough ready to make more perogies.
      Gluten Free Perogy Dough Recipe
    • Three piles of flour in shades of yellow; cornmeal, corn flour and masa harina.
      How To Use Corn Flour, Cornmeal and Masa Harina
    • A dish of gluten free Lobster Macaroni and Cheese decorated with the head and tail of the lobster.
      Gluten Free Lobster Mac and Cheese
    • An egg just dropped into a pile of millet flour.
      How To Use Millet Flour and Sorghum Flour
    • Gluten free Strawberry Shortcake on a plate filled with strawberry sauce and whipped cream; with a bowl of strawberry filling beside it.
      Gluten Free Strawberry Shortcake
    • The word 'starch' drawn in a pile of tapioca starch.
      How To Use Starch in Gluten Free Baking
    Home » Recipes » Soups

    Lentil and Red Pepper Soup

    Published: Mar 17, 2017 · Modified: Jan 13, 2024 by Cinde LittleThis post may contain affiliate linksLeave a Comment

    Jump to Recipe Print Recipe

    Lentil and Red Pepper Soup is the kind of high fibre recipe gluten free eaters need. Not only is it delicious, it important to incorporate these recipes into your diet for your gut health. Of course it's delicious, especially with Tandoori Chicken on top, a drizzle of yogurt and a sprinkling of fresh cilantro.

    A bowl of Lentil and Red Pepper Soup.

    For Nutrition Month I created this soup and entered the province wide Healthy Chef Cooking Contest at work. Employees could choose from one of four baskets to create a themed dish. I chose the basket with red peppers, lentils, yogurt and chicken.

    Healthy Recipe Contest Theme

    The contest theme was stated as:

    Work Life Balance/Stress & Resiliency – Sharing laughs and meals with colleagues help keep you energized during the day. Create a dish to share with your colleagues.

    Our team meets twice a month and this winter we started a ‘soup thing’. Each team member takes a turn making soup for the whole group. For three months you get to enjoy homemade soup, don’t need to bring a bag lunch and you only need to make soup once.

    Well, this week it was my turn to make soup. Now that is serendipity.

    I created this Lentil and Red Pepper soup to meet all the contest rules with the added bonus of using it here for my weekly blog post. I have now entered the contest and tested the soup on my colleagues…who gave their stamp of approval.

    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.

    Although I've posted homemade Tandoori Chicken the contest asked for an easy recipe. I did some research and found that Pataks tandoori paste is gluten free so that's what I used.

    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.

    __________________________________________________________________________

    New here? I've got help to get you from overwhelmed and frustrated to confidently cooking gluten free food the whole family wants to eat. Subscribe and get your free resource, 29 Tips for GF flour.

    Send me those 29 Tips!

    🎉 I made it into the Top 100 Gluten Free Blogs for 2025 and the Top 40 Gourmet Food Blogs. To learn all the ways I can help you click here, Everyday Gluten Free Gourmet.

    _________________________________________________________________________

    A bowl of Lentil and Red Pepper Soup.

    Lentil and Red Pepper Soup

    You can skip the Tandoori Chicken I added to the top of this soup or you can make the chicken one night and make the soup a few days later. That's how I do it and it elevates this soup to a full meal according to me!
    No ratings yet
    Print Pin Rate
    Course: Soup
    Keyword: lentil red pepper soup with tandoori chicken
    Prep Time: 20 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 6 people
    Calories: 1332kcal
    Author: Cinde Little

    Ingredients

    TANDOORI CHICKEN

    • 2 tablespoon store bought gluten free tandoori paste (I used Patak's)
    • 1½ tablespoon plain yogurt
    • 2 boneless, skinless chicken breasts

    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
    • GARNISH – plain yogurt and chopped cilantro
    Prevent your screen from going dark

    Instructions

    • Put lentils in a bowl, cover with water and soak while preparing chicken and soup. *

    TANDOORI CHICKEN

    • Mix Tandoori paste and yogurt. Spread on both sides of chicken.
    • Put chicken on a metal rack set on a foil lined tray. Bake in 350°F oven for 20 minutes or broil until cooked through.
    • Cool. Cut into bite size pieces and set aside.

    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. Top with chicken cubes, drizzle with yogurt and sprinkle with chopped cilantro.

    Notes

    *Soaking lentils isn't necessary but it decreases the cooking time slightly and is easy if you do it as the first step when making this recipe.

    Nutrition

    Nutrition Facts
    Lentil and Red Pepper Soup
    Amount Per Serving (1118 g)
    Calories 1332 Calories from Fat 299
    % Daily Value*
    Fat 33.2g51%
    Saturated Fat 7.685g48%
    Trans Fat 0.008g
    Polyunsaturated Fat 7.627g
    Monounsaturated Fat 11.965g
    Cholesterol 678mg226%
    Sodium 763mg33%
    Potassium 2891mg83%
    Carbohydrates 25.36g8%
    Fiber 4.3g18%
    Sugar 2.49g3%
    Protein 220.28g441%
    Vitamin A 795IU16%
    Vitamin C 42.7mg52%
    Calcium 129mg13%
    Iron 13.26mg74%
    * Percent Daily Values are based on a 2000 calorie diet.

    More Soups

    • Top down view of homemade Roasted Tomato Soup wth a random spattering of yogurt, sprinkled with fresh basil.
      Roasted Tomato Soup
    • A bowl of Noodle Soup with Peanut Sauce surrounded by optional toppings; peanuts, green onions ad cilantro.
      Gluten Free Noodle Soup with Peanut Sauce
    • French Onion Soup in large ceramic cups with bubbly cheese melted on a gluten free crouton.
      French Onion Soup (gluten free)
    • A full bowl of homemade Turkey Soup with carrots and peas.
      Turkey Soup (From Leftover Turkey)
    • Facebook
    • Twitter
    • Email

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Cinde Little, the Everyday Gluten Free Gourmet, in her kitchen holding a bowl of soup.

    Hi, I'm Cinde!

    As a foodie and health educator I'm here to help you learn to cook gluten free. Every gluten free journey is unique but we all need to eat. I share recipes that work, resources to learn about GF flours and tips for success in the kitchen. Subscribe NOW to get the help you need.

    More about me...
    Badge showing Top Gluten Free Food Blogs.

    Healthy Recipes

    • A green smoothie in a bowl, half covered with a garnish of cut up apple and kiwi, sprinkled with granola.
      Gluten Free Fruit Smoothie Bowls
    • Cinde in her kitchen surrounded by an array of 30+ fruits, vegetables, legumes, nuts, seeds and more.
      30 Plants a Week: A Gluten Free Food Challenge
    • A bowl with rice, falafel balls, hummus, chopped cucumber, roasted peppers, radish, olives and spinach. There is a bowl of pomegranate dressing on the side.
      Gluten Free Falafel Bowls
    • A bowl filled with brown rice, cucumber, spinach, cabbage slaw, mango and roasted peanuts; with peanut dressing on the side.
      Gluten Free Buddha Bowl

    HELP FOR GLUTEN FREE COOKS

    Someone holding a strainer with gluten free flour coming out onto a pile of flour.

    How To Use Gluten Free Flour

    Read more →

    Cinde in her kitchen set up for a virtual cooking class with lights, camera, laptop and pizza that just came out of the oven.

    Cooking Classes

    Class Calendar →

    A small tin of Chipotle Chiles in Adobo Sauce with a dish of them beside it and a mound of chipotle chile powder beside it.

    GF Ingredients

    Pantry essentials →

    How To Start a Gluten Free Gourmet Dinner Club

    Dinner Club

    7 complete menus →

    GLUTEN FREE BAKING HELP

    • A sifter with rice flour coming out of it onto a pile of flour below.
      How to Use Rice Flour in Gluten Free Baking
    • A stack of gluten free Molasses Ginger Cookies on a clear plate.
      Gluten Free Molasses Ginger Cookies
    • Gluten Free Flour Conversion Chart showing cup measurements and the weight for each in grams.
      Gluten Free Flour Conversion Chart
    • A baking rack of gluten free Chocolate Chip Cookies and a glass of milk.
      Gluten Free Chocolate Chip Cookies

    Footer

    ↑ back to top

    About

    • About Cinde
    • New to Gluten Free?
    • Contact

    Newsletter

    • Sign up here for updates and free resources

    Cooking Classes

    • Class Calendar
    • Gift Certificates

    As an Amazon Associate I earn from qualifying purchases.

    Disclaimer · Privacy Policy · Disclosure Policy

    Copyright © 2025 Everyday Gluten Free Gourmet

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required