Roasted tomato, red pepper & red lentil soup (dairy-free)
A cosy, dairy-free soup: roasting intensifies tomatoes and peppers, red lentils add body, coconut milk gives a silky finish.
This roasted tomato, red pepper and red lentil soup is a winter hug in a bowl — all the comfort, none of the dairy. Roasting the veg concentrates the sweetness while red lentils give body without needing cream.
It’s brilliantly forgiving: make a big pot for lunches through the week, or halve for two. Serve with crusty bread or a crisp salad for a light supper.
Ingredients
- 1 kg plum tomatoes — halved if whole
- 2 red peppers — halved, seeds removed
- 1 brown onion — roughly chopped
- 4 garlic cloves — crushed
- 150 g red lentils — rinsed
- 30 ml olive oil
- 15 ml tomato purée
- 900 ml vegetable stock — hot
- 200 ml coconut milk — full‑fat for best creaminess
- 5 ml smoked paprika
- 5 ml ground cumin
- 5 ml dried thyme
- 10 ml sea salt — adjust to taste
- 5 ml black pepper — freshly ground
- 15 ml lemon juice
- 15 g fresh parsley — roughly chopped, to garnish
- chilli flakes — optional, to taste
Equipment
- baking tray
- blender or hand blender
- large saucepan
Instructions
Heat the oven to 220°C fan/240°C conventional. Arrange the plum tomatoes (cut side up) and halved red peppers on a baking tray. Drizzle with half the olive oil, season with 1 tsp sea salt and a little black pepper.
Roast in the oven until well charred at the edges and softened, about 30 minutes. Remove and let cool slightly; peel the skins from the peppers if you prefer a smoother soup.
While the veg roasts, rinse the red lentils under cold running water until the water runs clear.
Warm the remaining olive oil in a large saucepan over a medium hob. Add the brown onion and crushed garlic and fry gently until softened and translucent, about 6 minutes.
Add the smoked paprika, ground cumin, dried thyme and tomato purée to the pan and fry for 1 minute to release the aromas.
Tip the roasted plum tomatoes and red peppers into the saucepan (include any juices from the tray). Add the rinsed red lentils and pour in the hot vegetable stock. Bring to a gentle simmer, then cook uncovered until the lentils are tender, about 20 minutes.
Stir in the coconut milk, lemon juice, the remaining sea salt and black pepper. Heat through for 1–2 minutes.
Carefully blend the soup until smooth. If using a countertop blender, work in batches and vent the lid slightly to avoid steam build-up; if using a hand blender, blitz directly in the pan until silky.
Taste and adjust seasoning with extra sea salt, black pepper or a pinch of chilli flakes if using. Serve topped with chopped fresh parsley.
Tips
- If you prefer a chunkier texture, only pulse the blender a few times and leave some veg unblended.
- Make ahead: the soup keeps in the fridge for 3 days and freezes well for up to 3 months — cool completely before freezing.
- For a silkier finish, press the blended soup through a coarse sieve or chinois.
- To reduce sodium, use low‑salt vegetable stock and add more salt only after blending when flavours are clearer.
- If you have leftover roasted veg, use them chilled — they’ll still blend into a rich, smoky soup.
Substitutions
coconut milk → 200 ml oat culinary cream (or soya cream) — slightly less coconut aroma, still creamy
Stays closered lentils → 200 g split yellow lentils or 180 g puy lentils (puy will keep firmer and change texture)
Noticeably differentplum tomatoes → 800 g tinned chopped tomatoes and 200 ml passata — quicker and reliable out of season
Stays close
Nutrition
Per serving · estimated
- 333
- Calories
- 10 g
- Protein
- 35 g
- Carbs
- 17 g
- Fat
- 10 g
- Fibre
- 6 g
- Sugar
- 800 mg
- Sodium
FAQ
Can I make this soup in a slow cooker?
Yes — brown the onions and spices first, then add everything to the slow cooker and cook on low for 4–6 hours until lentils are tender. Add coconut milk at the end and blend.
How can I make this smoother without a blender?
Use a potato ricer or pass the cooked soup through a coarse sieve, pushing with the back of a spoon. Texture will be slightly more rustic.
Is the soup gluten-free?
The ingredients listed are naturally gluten‑free, but check your vegetable stock and tomato purée labels — some brands add gluten-containing additives.
Can I omit the coconut milk?
Yes — omit it and blend as directed; add an extra 100–150 ml vegetable stock if you prefer a thinner texture. The soup will be less rich.
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