Hearty Tomato and Lentil Soup

Warm up your soul with this Hearty Tomato and Lentil Soup, a wholesome blend of tender red lentils, aromatic spices, and vibrant vegetables simmered in a rich tomato broth. This protein-packed, plant-based soup is as nourishing as it is delicious, with layers of flavor from garlic, cumin, and paprika, complemented by a hint of citrusy lemon juice for brightness. Perfect for cozy weeknight dinners or meal prepping, this one-pot wonder is ready in just 50 minutes and makes six generous servings. Enjoy it chunky for a rustic feel or blend it for a creamy texture—either way, don’t forget the fresh parsley garnish for that extra pop of flavor. Whether you’re vegan, vegetarian, or simply love hearty soups, this recipe will quickly become a go-to favorite!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 4 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon dried oregano
• 400 grams canned diced tomatoes
• 4 cups vegetable broth
• 1 cup red lentils, rinsed and drained
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 1 tablespoon lemon juice (optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onions, carrots, and celery, and sauté for 5-7 minutes, or until softened.

Step 3

Stir in the minced garlic, cumin, paprika, and oregano, and cook for an additional 1-2 minutes, until fragrant.

Step 4

Add the canned diced tomatoes and stir to combine with the vegetables and spices.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Once boiling, add the red lentils and bay leaf. Reduce the heat to a simmer and cover the pot.

Step 7

Cook for 25-30 minutes, stirring occasionally, until the lentils are tender.

Step 8

Remove the bay leaf. Use an immersion blender to blend the soup slightly if you prefer a creamier texture, or leave it chunky if you like it rustic.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Stir in the lemon juice (if using) for a touch of brightness.

Step 11

Ladle the hot soup into bowls, garnish with fresh parsley (if desired), and serve immediately.

Nutrition Facts

Serving size	1951.6 grams (1951.6g)

Amount per serving	% Daily Value*
Calories	1176

Total Fat 50.80g	65%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 8.90g
Cholesterol 8mg	3%
Sodium 5306mg	231%
Total Carbohydrate 147.50g	54%
Dietary Fiber 44.10g	158%
Total Sugars 42.90g
Protein 43.20g	86%

Vitamin D 0IU	0%
Calcium 476mg	37%
Iron 18mg	101%
Potassium 4300mg	91%

*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.

Source of Calories

Fat: 37.5%

Protein: 14.2%

Carbs: 48.4%