A Bowl of Sunshine: Spiced Red Pepper & Tomato Soup
There’s nothing quite like a bowl of soup that’s as vibrant in color as it is in flavor. This Spiced Red Pepper and Tomato Soup is a hug in a mug, bursting with the sweetness of red peppers, the tang of fresh tomatoes, and a warming blend of Indian spices. The secret to its incredible depth and nourishing quality? A homemade moong dal broth! This clever South Indian technique not-so-secretly infuses the soup with protein and a savory flavor you just can’t get from a carton. It’s a beautifully resourceful recipe that’s both comforting and incredibly delicious.
Ingredients
• 1 cup / 200g moong dal, skinned and split mung beans
• 12 cups / 2.8 liters water
• 4 tablespoons / 60 ml olive or peanut oil
• 1 medium onion, about 5 oz / 140g, peeled and chopped
• 1 inch / 2.5 cm piece fresh ginger, peeled and chopped
• 2 lbs / 900g red bell peppers, seeded and coarsely chopped
• ½ teaspoon / 2.5 ml whole fennel seeds
• ½ teaspoon / 2.5 ml ground turmeric
• 1 teaspoon / 5 ml ground cumin
• 1 teaspoon / 5 ml ground coriander
• ¼ teaspoon / 1.25 ml red chili powder, or to taste
• 2 medium tomatoes, about 10 oz / 280g total, chopped
• 1½ teaspoons / 7.5 ml salt, or to taste
• 6 tablespoons / 90 ml heavy cream, or full-fat coconut cream for vegan version, optional
Instructions
1. First, prepare the flavorful dal broth. Wash the moong dal in several changes of water until the water runs clear, then drain. Place the dal in a large pot with 12 cups of water and bring to a boil. Partially cover the pot, reduce the heat, and let it simmer gently for 45 minutes. Remove from the heat and let it stand for 15 minutes.
2. Carefully scoop off and reserve 5 cups of the clear liquid from the top of the pot – this is your golden dal broth! The remaining dal solids can be saved for another delicious meal, like a risotto or veggie patties.
3. In a separate large pan, heat the oil over medium-high heat. Add the chopped onion, ginger, red peppers, and whole fennel seeds. Sauté for 5–6 minutes, stirring occasionally, until the vegetables soften and begin to brown at the edges.
4. Stir in the ground turmeric, cumin, coriander, chili powder, and chopped tomatoes. Cook for another 2 minutes, allowing the spices to become fragrant.
5. Pour in 2 cups of your reserved dal broth. Bring the mixture to a simmer, then cover the pan, reduce the heat, and let it cook gently for about 25 minutes, or until the peppers are very tender.
6. Remove the soup from the heat and allow it to cool slightly. Using an immersion blender or a standard blender (working in batches if necessary), blend the soup until it’s completely smooth. For an extra-velvety texture, pass the blended soup through a coarse strainer back into the empty pot.
7. Return the soup to the stove over low heat. Stir in the salt, the optional cream, and 2 more cups of the reserved dal broth. Continue adding more broth until the soup reaches your desired consistency. Reheat gently, stirring constantly, and serve hot.
Nutritional Information
• Nutritional Highlights
• Rich in Vitamin C from red peppers and tomatoes, which supports immune function.
• A good source of plant-based protein and fiber, thanks to the moong dal broth.
• Packed with antioxidants from spices like turmeric and cumin.
• Naturally gluten-free and easily made vegan.
Pro Tips
• For a deeper, smokier flavor, roast the red peppers in the oven until the skins are blistered and blackened before adding them to the soup.
• To make this soup vegan, simply omit the heavy cream or substitute it with an equal amount of full-fat coconut cream or a homemade cashew cream.
• Don’t discard the leftover cooked dal! Use it to make a simple dal fry, add it to veggie burgers, or try the suggested risotto for a zero-waste meal.
• This soup freezes exceptionally well. Cool it completely and store it in airtight containers for up to 3 months for a quick and wholesome future meal.
FAQ
Q: Is this red pepper and tomato soup a good source of protein
A: Yes, this soup is a great source of plant-based protein. The secret is the homemade moong dal broth, which infuses the soup with protein and fiber from the split mung beans, making it much more nourishing than a typical vegetable soup.
Q: How can I make this spiced red pepper soup vegan
A: Making this soup vegan is very simple. The recipe is naturally dairy-free except for the optional heavy cream. To achieve the same creamy texture, substitute the heavy cream with an equal amount of full-fat coconut cream or a homemade cashew cream.
Q: Can I make this vegetarian soup ahead of time
A: Absolutely! This soup is perfect for meal prep. It can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes exceptionally well for up to 3 months. Simply thaw and reheat gently on the stove when you’re ready to enjoy it.
Q: What can I do with the leftover cooked moong dal
A: Don’t discard the leftover dal solids! They are nutritious and versatile. You can use them to make a simple dal fry, mash them into veggie burger patties, or blend them into a dip like hummus for a zero-waste and protein-packed meal.
