Tomato and Red Lentil Soup
Warm your soul with this hearty and nutritious Tomato and Red Lentil Soup, a comforting bowl of goodness perfect for any season. This vibrant vegan recipe combines the earthy richness of red lentils with the tangy sweetness of ripe canned tomatoes, all enhanced by aromatic spices like cumin and smoked paprika. A quick 30-minute cook time makes it an ideal weeknight dinner, while its creamy-yet-chunky texture, achieved by blending just part of the soup, ensures every spoonful is satisfying. Fresh cilantro and a squeeze of lemon offer a bright finishing touch, elevating this wholesome dish to gourmet heights. Packed with protein, fiber, and bold flavors, this red lentil tomato soup is both delicious and nourishing—perfect as a meal on its own or with crusty bread on the side.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Carrot, peeled and diced
- 1 cup Red lentils, rinsed
- 14 ounces Canned diced tomatoes (with juice)
- 4 cups Vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
- 4 Lemon wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and diced carrot, and cook for another 2-3 minutes until fragrant.
Add the rinsed red lentils, canned diced tomatoes (with their juice), and vegetable broth to the pot. Stir well to combine.
Mix in the ground cumin, smoked paprika, salt, and black pepper.
Bring the soup to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender.
Using an immersion blender, partially blend the soup directly in the pot to achieve a slightly creamy texture while leaving some chunks for a rustic feel. Alternatively, transfer half of the soup to a blender, blend until smooth, and then return it to the pot.
Taste and adjust seasoning as needed, adding more salt or pepper if desired.
Ladle the soup into bowls and garnish with freshly chopped cilantro if preferred. Serve with a lemon wedge on the side for an optional burst of acidity.
Nutrition Facts
Calories |
367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1188 mg | 52% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 9.5 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 93 mg | 7% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1106 mg | 24% | |
*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.
