Spicey Red Pepper Soup

On a rainy day, there really is no better weight-loss and satisfying food than a bowl of hot soup. The chilli is an appetite quencher. This soup is a favourite with clients. It stores well in the fridge.


One serving Kcalories: 153

Servings: 3

One serving

Fibre Protein Carbohydrate Fat
3g 6.3g 16g 6.3g


15ml. 3 tsps olive oil

100g, 1 red pepper

400g, bottle passata

340g, 4 medium tomatoes

350mlml of marigold vegetable brouillon or Sadie’s chicken stock

70g, half a white onion

30g red lentils, dried weight

5g, 1  cloves garlic

1 red chilli or chipotle spice or cayenne chilli

To serve:

Optional – 20g  low-fat probiotic yoghurt (not inc. in Nutri analysis)

fresh coriander or basil or chives or parmesan shavings (not inc.)


Heat the olive oil and add the chopped onion, garlic and chilli spice. Cook for 2 minutes or  until you smell the spice

Add the passata, stock, and then the lentils stirring them in well as they stick to the saucepan. Add the pepper and tomatoes.

Bring to the boil and simmer for 10 minutes (red lentils)  or  40 mins( if brown or green lentils are used)

Blitz with a hand-held food blender.

Add black pepper to flavour. Taste and add a little cayenne pepper if you would like it hotter.

Serve (approx 3 ladles per bowl) with chopped chives, coriander or parsley on top