Red Lentil and Tomato Soup

Warm up with a comforting bowl of Red Lentil and Tomato Soup, a hearty, nutrient-packed recipe that's as simple as it is satisfying. This flavorful soup combines the earthy richness of red lentils with the bright tanginess of diced tomatoes, enhanced by aromatic spices like cumin, coriander, and paprika for a warming depth of flavor. Prepared in just 40 minutes with basic pantry staples, it's the perfect weeknight dinner idea for vegans and vegetarians alike. The soup's velvety texture can be customized by blending it partially or leaving it chunky for added heartiness. Topped with a sprinkle of fresh parsley, this vibrant and wholesome dish is ideal for busy families or anyone craving a cozy, protein-rich meal. Serve it with crusty bread for a deliciously complete pairing!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 cup red lentils, rinsed and drained
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable broth
• 1 cup water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5 minutes, or until softened.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, and paprika. Cook for 1 minute until fragrant.

Step 4

Add the red lentils, canned diced tomatoes (with their juices), vegetable broth, and water to the pot. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.

Step 6

Season the soup with salt and black pepper, adjusting to taste.

Step 7

Use an immersion blender to partially blend the soup for a slightly creamy texture, or leave it as is for a chunkier consistency.

Step 8

Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve hot.

Nutrition Facts

Serving size	1941.2 grams (1941.2g)

Amount per serving	% Daily Value*
Calories	1095

Total Fat 50.40g	65%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 8.90g
Cholesterol 8mg	3%
Sodium 5142mg	224%
Total Carbohydrate 128.80g	47%
Dietary Fiber 38.80g	139%
Total Sugars 34.20g
Protein 41.10g	82%

Vitamin D 0IU	0%
Calcium 402mg	31%
Iron 18mg	97%
Potassium 3589mg	76%

*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: 40.0%

Protein: 14.5%

Carbs: 45.5%