Soup with Tomato and Red Lentils
Warm, hearty, and packed with plant-based goodness, this Tomato and Red Lentil Soup is a nourishing bowl of comfort perfect for any season. Featuring a medley of aromatic spices like cumin, paprika, and turmeric, this vibrant soup boasts layers of bold, earthy flavors. Nutritious red lentils provide a creamy texture while soaking up the tangy sweetness of diced tomatoes. Fresh parsley and a squeeze of zesty lemon juice elevate the dish, adding a refreshing finish. With just 10 minutes of prep and 30 minutes of cooking, this easy-to-make recipe is ideal for busy weeknights. Serve it with crusty bread for a wholesome, satisfying meal that’s vegan, gluten-free, and loaded with healthy ingredients like carrots, celery, and garlic.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 medium, diced carrot
- 1 diced celery stalk
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon ground turmeric
- 400 grams canned diced tomatoes
- 1 cup red lentils
- 4 cups vegetable broth
- 1 cup water
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped (plus extra for garnish) fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened.
Mix in the minced garlic, diced carrot, and celery. Sauté for an additional 5 minutes, stirring occasionally.
Sprinkle the cumin, paprika, and turmeric over the vegetables. Stir well and cook for 1 minute to toast the spices.
Add the canned diced tomatoes (along with their juices) to the pot and cook for 2-3 minutes, allowing them to break down slightly.
Rinse the red lentils under cold water until the water runs clear, then add them to the pot.
Pour in the vegetable broth and water. Add the bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the lentils are tender.
Remove and discard the bay leaf. Stir in the chopped parsley and lemon juice. Taste the soup and adjust the seasoning with more salt or pepper, if needed.
Serve hot, garnished with extra parsley if desired. Pair with crusty bread for a complete meal.
Nutrition Facts
Calories |
1137 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.6 g | 65% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5213 mg | 227% | |
| Total Carbohydrate | 139.0 g | 51% | |
| Dietary Fiber | 40.4 g | 144% | |
| Total Sugars | 39.5 g | ||
| Protein | 41.7 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 428 mg | 33% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 3909 mg | 83% | |
*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.
