Spiced Tomato and Red Lentil Soup
Warm up with a bowl of comforting Spiced Tomato and Red Lentil Soup, a wholesome and aromatic recipe that’s perfect for cozy nights or meal prepping for the week. This vegan and gluten-free soup combines protein-packed red lentils with the bold flavors of cumin, coriander, turmeric, and a touch of paprika, creating a deeply satisfying, spice-infused base. Simmered with diced tomatoes, creamy coconut milk, and zesty hints of fresh ginger, every spoonful is rich, flavorful, and nourishing. Serve it piping hot, garnished with fresh cilantro and a squeeze of lemon for a bright and tangy finish. Ready in just 40 minutes, this one-pot wonder is a hearty yet healthy option the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons paprika
- 0.25 teaspoons red chili flakes (optional)
- 1 cup red lentils, rinsed and drained
- 14 ounces diced tomatoes (canned or fresh)
- 4 cups vegetable stock
- 0.5 cups coconut milk
- 1 teaspoon salt (to taste)
- 0.25 teaspoons black pepper (to taste)
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 4 wedges lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook until soft and translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, turmeric, paprika, and chili flakes (if using). Stir well and let the spices toast for about 1 minute.
Add the rinsed red lentils, diced tomatoes, and vegetable stock to the pot. Stir everything to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the lentils are tender.
Remove the pot from the heat and stir in the coconut milk. Season with salt and black pepper to taste.
Using an immersion blender, blend the soup until smooth, or leave it slightly chunky if you prefer. Alternatively, you can transfer the soup to a blender in batches to blend.
Return the soup to the pot and reheat gently if needed.
Serve hot, garnished with fresh cilantro and a squeeze of lemon. Accompany with lemon wedges on the side, if desired.
Nutrition Facts
Calories |
270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1128 mg | 49% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 12.0 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 989 mg | 21% | |
*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.
