Tomato Basil and Lentil Soup
Warm, hearty, and brimming with vibrant flavors, this Tomato Basil and Lentil Soup is a wholesome one-pot wonder that’s as comforting as it is nutritious. Made with tender lentils, a medley of aromatic vegetables, and a rich tomato-basil base, this recipe combines plant-based goodness with a hint of Italian-inspired flair. A touch of dried oregano and optional red pepper flakes add depth and a gentle kick, while fresh basil leaves lend a bright, herbaceous finish. Ready in under an hour, this vegan soup is perfect for cozy dinners or meal prep, offering a satisfying and protein-packed option for chilly evenings. Serve it with crusty bread or a simple salad for a complete, soul-warming meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 3 cloves garlic cloves, minced
- 1 cup dried lentils, rinsed and drained
- 4 cups vegetable broth
- 2 cups canned diced tomatoes (with juices)
- 2 tablespoons tomato paste
- 1 cup fresh basil leaves, chopped
- 1 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh basil leaves for garnish
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the rinsed lentils, vegetable broth, diced tomatoes (with their juices), and tomato paste to the pot. Stir to combine.
Season the mixture with the chopped basil, dried oregano, red pepper flakes (if using), salt, and black pepper.
Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for about 30-35 minutes, or until the lentils are tender.
Stir the soup occasionally to ensure the ingredients cook evenly.
Taste the soup and adjust the seasonings as needed.
Using an immersion blender, blend the soup slightly, leaving some chunks for texture. Alternatively, transfer a portion of the soup to a stand blender, blend until smooth, and return it to the pot.
Serve the soup hot, garnished with fresh basil leaves.
Nutrition Facts
Calories |
1161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5670 mg | 246% | |
| Total Carbohydrate | 164.0 g | 60% | |
| Dietary Fiber | 48.1 g | 172% | |
| Total Sugars | 49.8 g | ||
| Protein | 49.9 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 694 mg | 53% | |
| Iron | 27.7 mg | 154% | |
| Potassium | 5162 mg | 110% | |
*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.
