Lentil and Tomato Soup with Coriander and Cumin
Warm up your kitchen and your soul with this aromatic Lentil and Tomato Soup with Coriander and Cumin—a hearty, plant-based recipe that’s perfect for weeknight dinners or cozy meal prep. Packed with protein-rich red lentils, tangy diced tomatoes, and a fragrant blend of cumin, coriander, and optional cayenne, this soup delivers bold flavors in every spoonful. Simmered to perfection in a savory vegetable broth, it’s finished with a splash of fresh lemon juice and a sprinkle of cilantro for a bright, zesty touch. Quick to prepare in just 45 minutes and naturally vegan and gluten-free, this comforting dish is as nutritious as it is delicious. Serve it hot with crusty bread or a dollop of yogurt for a satisfying, wholesome meal the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoon cayenne pepper (optional)
- 1 cup dried red lentils
- 15 ounces canned diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large saucepan or Dutch oven over medium heat.
Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
Stir in the minced garlic, ground cumin, ground coriander, and cayenne pepper (if using). Cook for 1-2 minutes until the spices are fragrant.
Rinse the red lentils under cold water until the water runs clear. Add the rinsed lentils to the pot and stir to coat them in the spice mixture.
Pour in the canned diced tomatoes (with their juice) and the vegetable broth. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the soup has thickened slightly.
Season the soup with salt and black pepper to taste.
Remove the soup from the heat and stir in the fresh cilantro and lemon juice for a burst of freshness.
Ladle the soup into bowls and serve hot. Optionally, garnish with additional cilantro or a dollop of plain yogurt for extra creaminess.
Nutrition Facts
Calories |
1579 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.7 g | 68% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5176 mg | 225% | |
| Total Carbohydrate | 215.7 g | 78% | |
| Dietary Fiber | 44.2 g | 158% | |
| Total Sugars | 35.5 g | ||
| Protein | 74.7 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 23.7 mg | 132% | |
| Potassium | 4741 mg | 101% | |
*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.
