Lunch · The Runner’s Kitchen
Red pepper & lentil soup
A warming vegetable-and-lentil soup with bread on the side.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Paprika and black pepper to taste, optional.
Listed allergens: wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 3 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 17.3* g
- Sugars
- 22.0 g
- Saturated fat
- 1.0 g
- Sodium
- 231.3 mg
- Potassium
- 1,172.1 mg
- Calcium
- 124.2 mg
- Magnesium
- 90.6 mg
- Phosphorus
- 290.6 mg
- Iron
- 5.03 mg
- Zinc
- 2.37 mg
- Selenium
- 13.7 µg
- Iodine
- 11.4* µg
- Vitamin A (retinol equivalents)
- 1,791.6* µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 4.10 mg
- Vitamin K1
- 17.7* µg
- Thiamin (B1)
- 0.74 mg
- Riboflavin (B2)
- 0.23 mg
- Vitamin B6
- 0.76 mg
- Vitamin B12
- 0.00 µg
- Folate
- 208.4 µg
- Vitamin C
- 207.1 mg
- Niacin equivalents (B3)
- 7.9 mg
- Pantothenic acid (B5)
- 1.5* mg
- Biotin (B7)
- 11.5* µg
- Copper
- 0.5 mg
- Manganese
- 1.7 mg
- Chloride
- 644.4 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Dice the pepper, carrots and onion. Rinse the lentils and crush the garlic.
- Warm the oil in a large saucepan and soften the onion, pepper and carrot for five minutes.
- Add garlic, lentils, tomatoes and 800 ml water. Simmer for 20–25 minutes until the lentils and vegetables are fully tender.
- Blend carefully if you prefer a smoother soup, leaving room for steam to escape. Add water for a thinner texture.
- Divide into 3 bowls and serve with the measured bread on the side.
Fit it around your training.
Why this combination?
Lentils provide fibre and plant protein, while carrots and peppers add colour and micronutrients. Bread is included in the nutrition calculation rather than left as an uncounted extra.
When it could work for you
A lighter lunch or a meal on a quieter day. After a long or demanding run, add more bread or another substantial side instead of assuming soup alone is enough.
Plan food before, during & after your runStorage & leftovers.
Cover and refrigerate promptly. Use within 48 hours and follow the earliest use-by date of your ingredients.
Make meal prep easierSomething for your next day.
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