Tomato Lentil Soup
Warm up with a hearty bowl of Tomato Lentil Soup, a vibrant and nutrient-packed dish that’s as comforting as it is easy to make. This wholesome recipe combines tender lentils with aromatic vegetables like carrots, celery, and garlic, all simmered in a rich tomato broth infused with cumin and thyme. A splash of fresh lemon juice at the end elevates the flavors, while optional baby spinach adds a boost of greens. Perfect for meal prep, quick weeknight dinners, or cozy family meals, this one-pot soup is naturally vegan, high in protein, and ready in under an hour. Serve it with crusty bread or a simple salad for a satisfying and nourishing meal that’s perfect year-round.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 cup dried lentils (red or green), rinsed
- 28 ounces canned crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 2 cups baby spinach (optional)
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery, and sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and tomato paste, and cook for another 1-2 minutes until fragrant.
Add the rinsed lentils, crushed tomatoes, vegetable broth, dried thyme, ground cumin, salt, and black pepper to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 25-30 minutes, or until the lentils are tender.
If using, stir in the baby spinach and let it wilt for 2-3 minutes.
Remove the soup from heat and stir in the lemon juice for a boost of freshness.
Taste and adjust seasoning if necessary.
Serve hot with crusty bread or a side of your choice.
Nutrition Facts
Calories |
431 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1386 mg | 60% | |
| Total Carbohydrate | 68.6 g | 25% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 17.0 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1702 mg | 36% | |
*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.
