This roasted tomato and red lentil soup is rich, hearty, and packed with deep roasted flavors. Sweet tomatoes, smoky capsicum, creamy lentils, and fragrant garlic blend together into a velvety soup that feels both nourishing and comforting. Finished with crunchy spicy pepitas and silky avocado cream, this recipe delivers layers of texture and flavor in every spoonful.
Why You’ll Love This Recipe
Rich roasted tomato flavor with a creamy texture
Packed with plant-based protein from red lentils
Naturally dairy-free and vegetarian
Easy to prepare with simple wholesome ingredients
Perfect for meal prep and freezing
The spicy pepitas add a delicious crunchy topping
Avocado cream creates a smooth and refreshing finish
Great for cozy lunches or light dinners
Kid-friendly with simple serving variations
Beautiful balance of smoky, tangy, creamy, and savory flavors
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the soup:
1 kg ripe tomatoes, halved
200 g sweet cherry tomatoes
1 red capsicum (bell pepper), deseeded and quartered
1 red onion, peeled and quartered
4 garlic cloves, unpeeled
1–2 tablespoons olive oil
4 tablespoons balsamic vinegar
2 cups vegetable stock
2 cups water
¾ cup red lentils
Salt flakes, to taste
Black pepper, to taste
For the spicy pepitas:
⅓ cup pepitas (pumpkin seeds)
1 teaspoon chili flakes
1 teaspoon paprika
¼ teaspoon fennel seeds
1 tablespoon olive oil
For the avocado cream:
1 large ripe avocado
1–2 tablespoons lemon juice
1–2 teaspoons olive oil
Salt flakes, to taste
Black pepper, to taste
For serving:
Olive oil drizzle
Fresh basil leaves
Directions
Preheat your oven to 200°C (390°F).
Place the halved tomatoes, cherry tomatoes, red onion, capsicum, and whole garlic cloves into a large baking dish. Drizzle with olive oil and balsamic vinegar, then season with salt and black pepper. Toss lightly to coat the vegetables evenly.
Roast for about 20 minutes, or until the tomatoes become soft and juicy and the vegetables develop light caramelization around the edges.
While the vegetables roast, prepare the spicy pepitas. Combine the pumpkin seeds, chili flakes, paprika, fennel seeds, and olive oil in a small bowl. Heat a frying pan over medium-low heat and add the seed mixture. Toast for several minutes, stirring frequently, until the seeds begin to pop and the spices smell fragrant. Transfer to paper towels and set aside.
To make the avocado cream, place the avocado, lemon juice, and olive oil into a blender or food processor. Blend until completely smooth. Season with salt and pepper to taste, then refrigerate until ready to serve.
Once the vegetables are roasted, remove them from the oven. Allow the garlic cloves to cool slightly, then squeeze the soft roasted garlic from the skins.
Transfer all roasted vegetables and juices into a large soup pot. Add the roasted garlic, vegetable stock, water, and red lentils.
Bring the mixture to a gentle simmer over medium heat. Cover and cook for about 25 minutes, or until the lentils become very soft and tender.
Using an immersion blender or regular blender, puree the soup until smooth and creamy. If needed, add a little extra water or stock to adjust the consistency.
Return the soup to low heat and warm through before serving.
Ladle into bowls and top with spicy pepitas, avocado cream, fresh basil, and a drizzle of olive oil.
Servings and timing
Servings: 6 bowls
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Variations
Add carrots or sweet potato for extra sweetness and thickness.
Stir in coconut milk for a richer creamy texture.
Use smoked paprika instead of regular paprika for deeper smoky flavor.
Add fresh chili for extra heat.
Replace basil with fresh parsley or coriander.
For a kid-friendly version, serve the soup with cooked pasta and a sprinkle of cheese.
Add cooked chickpeas for additional protein and texture.
Use yellow lentils if red lentils are unavailable.
Serve with crusty bread or grilled sandwiches for a complete meal.
Top with dairy-free yogurt instead of avocado cream for a tangy finish.
Storage/Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days. Keep the avocado cream and spicy pepitas stored separately to maintain freshness and texture.
For longer storage, freeze the soup without toppings for up to 3 months. Thaw overnight in the refrigerator before reheating.
To reheat, warm the soup gently on the stovetop over medium-low heat, stirring occasionally. You can also microwave individual portions in 30-second intervals until heated through. Add a splash of water or stock if the soup thickens too much during storage.
FAQs
Can I make this soup ahead of time?
Yes, this soup tastes even better the next day as the flavors continue to develop.
Are red lentils necessary?
Red lentils help create the creamy texture and add protein, but yellow lentils can also work well.
Can I freeze the soup?
Yes, the soup freezes beautifully for up to 3 months.
Is this soup spicy?
The soup itself is mild. The spicy pepitas add heat, but you can reduce or omit the chili flakes if preferred.
Can I use canned tomatoes?
Fresh roasted tomatoes provide the best flavor, but canned tomatoes can be used in a pinch.
What can I serve with this soup?
Crusty bread, garlic toast, grilled vegetables, or a fresh salad pair wonderfully with this soup.
Can I skip the avocado cream?
Yes, although it adds a creamy and refreshing contrast to the soup.
How do I make the soup thinner?
Add extra vegetable stock or water while blending until the desired consistency is reached.
Is this recipe vegan?
Yes, all ingredients in this recipe are naturally vegan.
Can I make this oil-free?
You can reduce or omit the olive oil, though the texture and roasted flavor may change slightly.
Conclusion
Roasted Tomato & Red Lentil Soup With Spicy Pepitas & Avocado Cream is the perfect balance of comforting and nutritious. The roasted vegetables create incredible depth of flavor, while the creamy lentils make the soup satisfying and hearty. Topped with crunchy spiced pepitas and cool avocado cream, every bowl feels wholesome and delicious. Whether you prepare it for a cozy family dinner or meal prep for the week ahead, this soup is sure to become a favorite in your kitchen.
A rich and velvety roasted tomato and red lentil soup topped with crunchy spicy pepitas and creamy avocado sauce for a nourishing and flavor-packed vegetarian meal.
Ingredients
1 kg ripe tomatoes, halved
200 g sweet cherry tomatoes
1 red capsicum (bell pepper), deseeded and quartered
1 red onion, peeled and quartered
4 garlic cloves, unpeeled
1–2 tablespoons olive oil
4 tablespoons balsamic vinegar
2 cups vegetable stock
2 cups water
3/4 cup red lentils
Salt flakes, to taste
Black pepper, to taste
1/3 cup pepitas (pumpkin seeds)
1 teaspoon chili flakes
1 teaspoon paprika
1/4 teaspoon fennel seeds
1 tablespoon olive oil (for pepitas)
1 large ripe avocado
1–2 tablespoons lemon juice
1–2 teaspoons olive oil (for avocado cream)
Fresh basil leaves, for serving
Extra olive oil drizzle, for serving
Instructions
Preheat oven to 200°C (390°F).
Arrange tomatoes, cherry tomatoes, capsicum, onion, and garlic in a baking dish.
Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.
Roast for about 20 minutes until vegetables soften and caramelize slightly.
In a bowl, combine pepitas, chili flakes, paprika, fennel seeds, and olive oil.
Toast the pepita mixture in a skillet over medium-low heat until fragrant and popping.
Blend avocado, lemon juice, olive oil, salt, and pepper until smooth to make avocado cream.
Squeeze roasted garlic from skins.
Transfer roasted vegetables and garlic to a soup pot.
Add vegetable stock, water, and red lentils.
Bring to a simmer, cover, and cook for about 25 minutes until lentils are soft.
Blend soup until smooth and creamy using an immersion blender or standard blender.
Adjust consistency with additional stock or water if needed.
Warm gently before serving.
Serve topped with spicy pepitas, avocado cream, basil, and olive oil drizzle.
Notes
Red lentils naturally thicken the soup and add plant-based protein.
Roasting vegetables deeply enhances the flavor.
Store avocado cream separately for best freshness.
