Tomato and Lentil Soup

Warm, hearty, and brimming with flavor, this Tomato and Lentil Soup is the ultimate comfort food for chilly days. Packed with wholesome red lentils, vibrant diced tomatoes, and a medley of aromatic spices like cumin, coriander, and smoked paprika, this recipe delivers a rich depth of flavor in every spoonful. Sautéed onions, carrots, and celery create a savory base, while a splash of lemon juice and freshly chopped parsley add a pop of freshness to finish. Naturally vegan, high in protein, and ready in just 50 minutes, this satisfying soup is perfect for a nutritious weeknight dinner or cozy lunch. Serve it with crusty bread for a soul-warming meal everyone will love.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 2 medium carrot, diced
• 2 medium celery stalks, diced
• 400 grams canned diced tomatoes
• 1 cup red lentils, rinsed and drained
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 piece bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3–4 minutes, or until translucent.

Step 3

Stir in the minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the ground cumin, coriander, and smoked paprika to the pot. Stir for 1 minute to toast the spices slightly.

Step 5

Pour in the canned diced tomatoes, rinsed red lentils, and vegetable broth. Stir to combine.

Step 6

Add the bay leaf, salt, and black pepper to the pot. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and let the soup simmer uncovered for about 20–25 minutes, or until the lentils are tender.

Step 8

Remove the bay leaf and use an immersion blender to partially puree the soup for a thicker texture, leaving some chunks for added heartiness. (Alternatively, transfer half of the soup to a blender, puree, then return to the pot.)

Step 9

Stir in the freshly chopped parsley and lemon juice to brighten the flavors. Adjust the seasoning with more salt and pepper if needed.

Step 10

Serve hot, garnished with additional parsley if desired. Enjoy your Tomato and Lentil Soup!

Nutrition Facts

Serving size	1899.9 grams (1899.9g)

Amount per serving	% Daily Value*
Calories	1155

Total Fat 50.90g	65%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 8.90g
Cholesterol 8mg	3%
Sodium 5271mg	229%
Total Carbohydrate 142.40g	52%
Dietary Fiber 43.00g	154%
Total Sugars 40.90g
Protein 42.70g	85%

Vitamin D 0IU	0%
Calcium 458mg	35%
Iron 18mg	99%
Potassium 4143mg	88%

*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: 38.2%

Protein: 14.3%

Carbs: 47.5%