Hearty Tomato and Lentil Soup
Warm up your soul with this Hearty Tomato and Lentil Soup, a wholesome blend of tender red lentils, aromatic spices, and vibrant vegetables simmered in a rich tomato broth. This protein-packed, plant-based soup is as nourishing as it is delicious, with layers of flavor from garlic, cumin, and paprika, complemented by a hint of citrusy lemon juice for brightness. Perfect for cozy weeknight dinners or meal prepping, this one-pot wonder is ready in just 50 minutes and makes six generous servings. Enjoy it chunky for a rustic feel or blend it for a creamy texture—either way, don’t forget the fresh parsley garnish for that extra pop of flavor. Whether you’re vegan, vegetarian, or simply love hearty soups, this recipe will quickly become a go-to favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 4 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon dried oregano
- 400 grams canned diced tomatoes
- 4 cups vegetable broth
- 1 cup red lentils, rinsed and drained
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 1 tablespoon lemon juice (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onions, carrots, and celery, and sauté for 5-7 minutes, or until softened.
Stir in the minced garlic, cumin, paprika, and oregano, and cook for an additional 1-2 minutes, until fragrant.
Add the canned diced tomatoes and stir to combine with the vegetables and spices.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, add the red lentils and bay leaf. Reduce the heat to a simmer and cover the pot.
Cook for 25-30 minutes, stirring occasionally, until the lentils are tender.
Remove the bay leaf. Use an immersion blender to blend the soup slightly if you prefer a creamier texture, or leave it chunky if you like it rustic.
Season the soup with salt and black pepper to taste.
Stir in the lemon juice (if using) for a touch of brightness.
Ladle the hot soup into bowls, garnish with fresh parsley (if desired), and serve immediately.
Nutrition Facts
Calories |
196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 812 mg | 35% | |
| Total Carbohydrate | 24.9 g | 9% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 7.2 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 718 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
