Amelia Freer's Spicy roasted tomato and lentil soup
Photo by Emma Goodwin
Amelia Freer's Spicy roasted tomato and lentil soup
Photo by Emma Goodwin

Spicy Roasted Tomato
& Lentil Soup

an amelia favourite


Hands down, this is one of my favourite soups and I’ve been making it for years, as many of my clients will attest to as it has become a firm favourite for them too. The tomatoes are roasted with carrots for over an hour and lend a depth of flavour – a subtle sweetness – to the soup; the lentils give texture and add important protein, fibre and essential nutrients, to help keep us full and support our digestion; and the chilli adds the perfect balance of spice.

I make lots of batches of this soup when tomatoes are in season in mid summer and early autumn to freezer for colder days. I hope you enjoy it as much as I do.

serves 4-6


12 vine ripened tomatoes, halved
4 garlic cloves, peeled
3 small carrots, peeled & cut into large chunks
1 red chilli – if desired (remove seeds if you don’t want too much heat)
3 tablespoons coconut oil
Sea salt & black pepper
1 cup red lentils
400 ml fresh chicken stock


Preheat your oven to 160ºC. Put the tomatoes, garlic, chilli and carrot in a roasting tin and add the coconut oil, salt and pepper.

Take a sheet of  greaseproof paper, scrunch it up and run under the tap to make it damp. Squeeze out excess water then cover over the top of the tomatoes. Bake for 1 hour (it really is worth it). Uncover and bake for another 30mins or until the vegetables are well cooked – try to not burn them.

Transfer the vegetables to a food processor, add the chilli (if desired) and blend until smooth – leave a bit of texture. Pour the mixture into a pan and bring to the boil.

Add the lentils and stock and return to the boil then reduce heat to low and simmer, stirring frequently until the lentils are tender.  No need to blend this as the lentils will almost dissolve.

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