Recipe description
May 22, 2026
Roasted Red Pepper Lentil Soup
Cozy, fiber-rich lentil soup to support gentle digestion.
High Fiber
Protein Rich
86%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and peppers.
- Contains colorful plant foods that support dietary diversity.
- Plant-based with a balanced mix of protein, fiber, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
red lentils
200
gram
red bell pepper
1
piece
onion
1
piece
garlic
2
clove
vegetable broth
800
ml
olive oil
2
tablespoon
Drop, salt
1
teaspoon
black pepper
0.5
teaspoon
lemon juice
1
tablespoon
fresh parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and garlic, and sauté until soft.
3
Stir in chopped red bell pepper and cook for another 5 minutes.
4
Add red lentils, vegetable broth, salt, and black pepper to the pot.
5
Bring to a boil, then reduce heat and simmer until lentils are tender, about 25 minutes.
6
Stir in lemon juice and fresh parsley before serving.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
12 g
Protein
34 g
Carbohydrates
9 g
Fiber
6 g
Sugar
5 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their nutrition highlights?
Lentils provide plant protein and fiber; roasted red peppers add flavor and polyphenols; the recipe uses simple pantry ingredients.
Is this soup vegan and gluten-free?
Yes—it’s vegan. It’s gluten-free if you use gluten-free broth and avoid gluten-containing thickeners.
How can I customize the soup (spice level, creaminess)?
Adjust spices to taste; blend part of the soup for creaminess; or finish with a splash of dairy-free milk or olive oil.
How do I roast the peppers?
Roast the peppers until the skin blisters, then cool and peel away the skin.
How should I store and reheat leftovers?
Cool and refrigerate in a sealed container for 3–4 days; reheat on the stove or in a microwave.
Can I freeze the soup?
Yes—freeze in portions; thaw and reheat when ready to eat.
Is this soup high in fiber? Any digestion considerations?
Yes, due to lentils and vegetables. If you’re not used to high fiber, start with smaller portions to avoid gas.
What should I pair with it for a balanced meal?
A small portion of fermented foods or additional plant-based sides helps diversify meals.
How can I reduce the sodium content?
Use low-sodium stock or water and limit added salt during cooking.
How long does it take to make?
About 40–50 minutes total (prep plus cooking).