Spiced Tomato and Lentil Soup
Warm up your soul with a bowl of Spiced Tomato and Lentil Soup, a hearty, flavor-packed dish that's both nutritious and comforting. This one-pot wonder combines protein-rich red lentils with aromatic spices like cumin, coriander, and smoked paprika, creating a rich and fragrant base. Sweet carrots and zesty tomatoes balance the spices, while a touch of red pepper flakes adds optional heat. The soup is partially blended to achieve a creamy-yet-textured consistency, and it's finished with a sprinkle of fresh cilantro and a squeeze of lemon for a bright, fresh touch. Ready in just 45 minutes and perfect for meal prep, this vegan and gluten-free recipe is ideal for weeknight dinners or make-ahead lunches. Pair it with crusty bread or a fresh salad for a complete, satisfying meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 2 medium carrots, diced
- 3 pieces garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.25 teaspoons red pepper flakes (optional)
- 2 cups canned chopped tomatoes
- 1 cup red lentils, rinsed and drained
- 4 cups vegetable broth
- 1 cup water
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 4 pieces lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and diced carrots, and sauté for 5-7 minutes until softened.
Stir in the minced garlic, ground cumin, coriander, smoked paprika, and red pepper flakes (if using). Cook for 1 minute until fragrant.
Add the canned chopped tomatoes, red lentils, vegetable broth, and water. Stir to combine.
Season with salt and black pepper, and bring the soup to a boil.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are soft and cooked through.
Remove the pot from heat and let the soup cool slightly. Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, transfer half the soup to a blender, puree, and return it to the pot.
Taste and adjust seasoning as needed.
Ladle the soup into bowls, garnish with chopped cilantro, and serve with lemon wedges on the side for an added zing.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.1 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1226 mg | 53% | |
| Total Carbohydrate | 47.8 g | 17% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 15.7 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 145 mg | 11% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1285 mg | 27% | |
*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.
