Quick Lentil Italian Tomato Soup
Warm up with a bowl of hearty and flavorful Quick Lentil Italian Tomato Soup, a comforting dish that’s as nourishing as it is delicious. Ready in just 40 minutes, this protein-packed soup combines tender red lentils, aromatic vegetables, and bold Italian spices like basil, oregano, and thyme, all simmered in a rich crushed tomato and vegetable broth base. The addition of red pepper flakes gives it a subtle kick, while freshly chopped parsley adds a bright, fresh garnish. Perfect for a cozy weeknight meal, this vegan and gluten-free recipe is easy to make, highly nutritious, and bursting with Mediterranean-inspired flavors. Serve it with crusty bread or a side salad for a wholesome, satisfying meal the whole family will love.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 stalk celery stalk, diced
- 28 ounces canned crushed tomatoes
- 4 cups vegetable broth
- 1 cup red lentils, rinsed and drained
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.25 teaspoon red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until softened.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally.
Add the crushed tomatoes, vegetable broth, rinsed red lentils, dried basil, dried oregano, dried thyme, red pepper flakes, salt, and black pepper to the pot.
Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer for 20 minutes or until the lentils are tender.
Taste and adjust the seasoning if necessary.
Remove from heat and serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1316 mg | 57% | |
| Total Carbohydrate | 41.2 g | 15% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 13.7 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1181 mg | 25% | |
*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.
