Let’s be honest: some nights you just want something warm, healthy, and vaguely impressive—without dirtying half your kitchen or roasting anything for 40 minutes. This one-bowl wonder brings the iron and the glow, minus the drama.
I’ve skipped the fancy roasting and kept it simple because, frankly, I don’t have the time or the motivation to peel charred capsicum skins on a Tuesday. You’ll still get that sweet, smoky flavour with a shortcut that’ll make solo dinners way more doable.
Why You’ll Love It
- Done in 25 minutes, tops.
- One pot. One bowl. No leftovers rotting in your fridge.
- Packed with iron (thanks, lentils!) and a boost of vitamin C from the capsicum to help your body actually use that iron.
- It’s soup. It feels like a hug. Enough said.
Ingredients
- 1 small red capsicum (or use half a jarred roasted one if you’re feeling fancy)
- 1 teaspoon olive oil
- 1 small clove garlic, minced (or a little squeeze from a jar—no judgement)
- 2 tablespoons red lentils (about 25g)
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/8 teaspoon chilli flakes (optional, depending on your spice tolerance or mood)
- 1 cup (250ml) vegetable stock
- Salt and pepper, to taste
- Squeeze of lemon juice (optional but zingy)
- Chopped parsley or a swirl of yoghurt (optional, for when you’re feeling gourmet)
How to Make It
- Shortcut the CapsicumIf you’ve got a fresh capsicum: chop it up roughly. No need to peel or roast. If you’re using the jarred kind, grab a few strips and chop ’em.
- Sauté the Flavour BaseHeat the olive oil in a small saucepan over medium heat. Add garlic, cumin, paprika, and chilli flakes. Cook for about 30 seconds, just until fragrant (and you feel like a real cook).
- Simmer EverythingToss in your chopped capsicum, lentils, and stock. Bring to a gentle boil, then lower the heat and simmer for 15–20 minutes, until the lentils are soft and the soup looks… soup-ish.
- Blend (or Don’t)Use a stick blender right in the pot to make it smooth, or leave it chunky if you’re into texture. No stick blender? Use a fork to mash it a bit and call it “rustic.”
- Season & ServeTaste it—add salt, pepper, and a cheeky squeeze of lemon juice if you like a little brightness. Pour it into a bowl, garnish (or don’t), and enjoy your glow-up in a mug.
Why It Works (Nutritionally Speaking)
- Red lentils = Iron, which we love.
- Capsicum = Vitamin C, which helps your body absorb that iron.
- Smoked paprika = Fake roasted flavour, minus the oven.
It’s like your body’s had a multivitamin… but tastier.
Plan4One Tip: Make It Your Own
- Add a dollop of Greek yoghurt or cashew cream for creaminess.
- Toss in a handful of spinach at the end for bonus iron points.
- No blender? No problem. Just rename it “chunky stew” and move on.
Give this a go tonight—and if you love it, stash the lentils somewhere obvious so you remember to make it again next week.
Hungry for more solo-friendly recipes that don’t involve 12-step instructions or passive-aggressive “meal prep Sundays”? Stick around. Plan4One’s got your back.
