Lentil and Tomato Soup
Warm, hearty, and bursting with vibrant Mediterranean flavors, this Lentil and Tomato Soup is the ultimate comfort food that’s both nutritious and delicious. Packed with protein-rich red lentils, juicy canned tomatoes, and aromatic spices like cumin, paprika, and coriander, this recipe delivers a perfect balance of richness and spice. The sautéed onion, carrot, and celery build a savory base, while a splash of lemon juice at the end adds a bright, tangy finish. Ready in just 45 minutes, this one-pot wonder is vegan, gluten-free, and ideal for weeknight dinners or meal prep. Garnish with fresh parsley and enjoy a bowl of wholesome warmth that will keep you coming back for more.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon ground coriander
- 1 cup red lentils, rinsed and drained
- 14.5 ounces canned diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrot, and celery to the pot. Sauté for 5 minutes until the vegetables are softened.
Stir in the minced garlic, ground cumin, paprika, and coriander. Cook for 1 minute until fragrant.
Add the rinsed red lentils, canned diced tomatoes (including the juices), and vegetable broth. Stir well to combine.
Season the soup with dried oregano, salt, and black pepper.
Increase the heat to bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.
Check that the lentils are tender. If they are not fully cooked, continue to simmer for an additional 5 minutes.
Stir in the lemon juice for a bright, fresh flavor.
Taste the soup and adjust seasonings if necessary.
Serve hot, garnished with fresh parsley. Enjoy!
Nutrition Facts
Calories |
1142 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.2 g | 66% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4123 mg | 179% | |
| Total Carbohydrate | 138.4 g | 50% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 39.6 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 462 mg | 36% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 4105 mg | 87% | |
*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.
