Description
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.
- Use smoked paprika for a richer smoky flavor.
- The soup freezes well without toppings.
- Add coconut milk for an even creamier texture.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Roasting and Simmering
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 10g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg
