Roast Capsicum and Red Lentil Soup with Corainder Oil
This is one of my favourite soups. It has a hearty flavour making it perfect for a meal. Black roasted capsicum adds a sweet earthiness to the soup and the coriander oil is fresh vibrant way to round it off.
The much maligned lentil is actually a nutritional powerhouse being a good source of protein, fibre and minerals. Adequate soaking and cooking enhances their nutritional value and your ability to digest them. I usually pop my red lentils in a basin of water on the bench the night before I want to cook with them.
Blackening capsicums adds a richness to the soup as the flesh becomes sweet and takes on a gentle smoky flavour. Cooking capsicums destroys some of the vitamin C content however the tissue strengthening bioflavonoids in the white pith help you absorb what is left, so remember not to strip that white pith from the flesh, just remove the skin, stem and seeds. Those red pigments in the flesh also tell you they are chock full of a spectrum of antioxidants!
Blackened Capsicums with Stem, Skin and Seeds Removed
Coriander oil is super easy to make and adds a freshness to the soup. Coriander is an amazing herb that is abundant in essential oils that are detoxifying, anti-bacterial and immune enhancing. Indeed coriander aids in the removal of heavy metals in the body and the green tops have a very high concentration of antioxdiants. This is why I like to pulverise the fresh plant into an oil preparation that can be added in a big drizzle at the end, not only to preserve the nutrients but also allow you to get a fair whack of it!
You will notice that the coconut cream is optional. Sometimes I like the soup a little lighter, especially in the warmer months and then other times I like the heartier version with the coconut cream added.
Ingredients for Red Capsicum and Lentil Soup with Coriander Oil
- Soup
- 375g Red Lentils (prefereably soaked overnight)
- 3 Large Red Capsicums
- 2 Red Onions, roughly chopped
- 1/4 cup Extra Virgin Olive Oil
- 4 Cloves of Garlic, roughly chopped
- 2 Teaspoons of powdered cumin
- 2 teaspoons of powdered turmeric
- 1 Tablespoons of powdered coriander seed
- 1/2 cup Coconut Cream (optional)
- 1.5 Litres Bone Broth or Vegetable Stock
- Natural Salt and Pepper for Seasoning
- Oil
- 1 bunch Coriander, rinsed and roots cleaned
- 4 tbsp Extra Virgin Olive Oil or Coconut Oil
- 1 Small Clove Garlic
- 1. Preheat oven to 220C. Place whole capsicums on a baking tray and roast for 15 mins and then turn and roast for another 15 minutes. You may need a little more time depending on the size and ripeness of your capsicums. You know when they are ready as they will appear slightly collapsed with charred, soft skin. Reserve and then when cool enough to hadle remove the skin, stem and pips making sure you leave the pith attached to the flesh.
- 2. Heat oil on medium heat in a heavy bottomed saucepan. Sautee onions until translucent and soft, add garlic and cook for a minute or two. Add the spices and cook for a minute until fragrant. Finally add the bone broth broth and stock, bring to a low simmer.
- 3. Simmer the soup for half an hour and then blitz with a stick blender. Simmer for a further 20 - 30 minutes until the soup tastes smooth and the flavours have melded. If the soup becomes too thick just add a little water, broth or stock. If you are adding the coconut cream do this in the final stages. Season with natural salt and pepper to taste.
- 4. When the soup is nearly ready roughly chop the coriander and put all the coriander oil ingredients in a bowl and blitz with a stick blender until smooth.
- 5. Serve soup into bowls and finish with a big drizzle of coriander oil.
- You do not have to blend the soup if you prefer. On occasion I do not, as you can see from the photo below it is rather delicious in this more rustic state too!
Red Capsicum and Lentil Soup Before Blending
I find myself dipping into the pot over the next few days also having a bowl for breakfast and for lunch. Sometimes I make a vat of the soup and freeze portions that I can whip out for making a quick breakfast or lunch. The coriander oil is so easy to make that I just whizz it up whilst the soup is heating up, alternatively you can skip this garnish and just chop some fresh leaves to finish it off.
Enjoy your Roast Capsicum and Red Lentil Soup with Coriander Oil!
Oh yum! I love a good vegetarian recipe and this looks perfect. Thanks for sharing.
Thanks Robyna, you will love it. I had some leftovers this monrning for breakfast!