Comforting deliciousness in a bowl.  And at the end of the recipe, we’ll walk through the FASS system (see the taste blog post) for getting the flavor of this soup just to your specific taste, so you can enjoy it, even if your taste buds are affected by chemo. 

This is a quick easy recipe that is one of my favorite soups to make. And I normally don’t even like tomato soup.  It gives you that snuggled-in-a-blanket feeling.  As most of the ingredients you’ll already have in your store cupboard, give it a try.  

Yields 1 litre

Serves 4


Simple, satisfying tomato and red pepper soup

A yummy soup with enough spice to be warming but not have a kick. Thickened with ground red lentils.

7 minPrep Time

18 minCook Time

25 minTotal Time

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  • 1/4 cup (40g) red lentils
  • Coconut oil or ghee
  • 1 small onion, chopped
  • 2 medium red bell peppers, chopped
  • 400g can of tomatoes
  • 1+ 3/4 cups/400ml stock of a bouillon/stock cube in 400ml water
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 1/2 to 1 tablespoon turmeric
  • Salt and pepper to taste


  1. Put the lentils in a coffee grinder or blender and grind until powdery and it looks like flour. Put to one side.
  2. In large pan, gently cook the onions and peppers in a little coconut oil or ghee for about 5 minutes until soft.
  3. Add the stock, tomatoes, ground lentils, cayenne and turmeric. Stir and cook for about 12 minutes.
  4. Carefully puree the soup with a hand blender or regular blender until nice and creamy.
  5. Serve with garnish, such as hemp seeds, pumpkin seeds, chopped chives.


I grind a larger quantity of lentils and then keep the rest of the lentil ‘flour’ for next time I make this soup or to coat fish for ‘fish fingers’.

This soup freezes well so pour it into individual jars and freeze for convenience.

Garnish depending on what texture you can tolerate from soft hemp seeds to crunchy pumpkin seeds.

A range of amounts of seasonings are given so you can adjust to your taste at the moment.

What’s good about it?

This comforting recipe has lots of phytonutrients in it, including anti-inflammatory turmeric, carotenoids from the peppers, and lycopene from the tomatoes.

The lentils add fiber and minerals and vitamins, but as they are ground to a ‘flour’ you don’t get the usual texture and taste of lentils, which a lot of people don’t like.

You can add other things to this soup to give it more texture if you like. I’ve added shredded kale/chard, or fresh figs when I had extras.

Adjusting flavor with the FASS system

As I described in my recent post about taste, the FASS system, created by Rebecca Katz, uses olive oil (Fat), lemon juice (Acid), salt (Salt)and maple syrup (Sweet) to adjust the flavor of foods to make it right for you. This can be really useful when your tastes have changed due to chemo. Soup is a great way to practice FASS so I gave it a try on this recipe. I tasted the soup first and thought it was good. I would have happily eaten it as it was. But wondered if it could be better. As the tomatoes are quite acidic, I didn’t think adding lemon juice would help. I did add a pinch of salt, as I hadn’t used any in the cooking and that did take it from a score of 7/10 up to an 8/10. However, I then added the tiniest bit of grade B maple syrup – just a small drizzle – and that took it to a 10/10.  It was great how just the smallest amount had such a difference. It was less than 1/8 teaspoon but it just balanced the flavors perfectly. 

But that is my taste, today. And maybe next time it will be different. If you make this recipe, give the FASS system a try and see if you can make the taste just to your liking by using one of the FASS ingredients. Let me know how you get on. 

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