Tomato and Red Lentil Soup

Warm your soul with this hearty and nutritious Tomato and Red Lentil Soup, a comforting bowl of goodness perfect for any season. This vibrant vegan recipe combines the earthy richness of red lentils with the tangy sweetness of ripe canned tomatoes, all enhanced by aromatic spices like cumin and smoked paprika. A quick 30-minute cook time makes it an ideal weeknight dinner, while its creamy-yet-chunky texture, achieved by blending just part of the soup, ensures every spoonful is satisfying. Fresh cilantro and a squeeze of lemon offer a bright finishing touch, elevating this wholesome dish to gourmet heights. Packed with protein, fiber, and bold flavors, this red lentil tomato soup is both delicious and nourishing—perfect as a meal on its own or with crusty bread on the side.

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, finely chopped
• 3 Garlic cloves, minced
• 1 medium Carrot, peeled and diced
• 1 cup Red lentils, rinsed
• 14 ounces Canned diced tomatoes (with juice)
• 4 cups Vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
• 4 Lemon wedges (optional, for serving)

Directions

Step 1

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

Step 2

Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and diced carrot, and cook for another 2-3 minutes until fragrant.

Step 4

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

Step 5

Mix in the ground cumin, smoked paprika, salt, and black pepper.

Step 6

Bring the soup to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender.

Step 7

Using an immersion blender, partially blend the soup directly in the pot to achieve a slightly creamy texture while leaving some chunks for a rustic feel. Alternatively, transfer half of the soup to a blender, blend until smooth, and then return it to the pot.

Step 8

Taste and adjust seasoning as needed, adding more salt or pepper if desired.

Step 9

Ladle the soup into bowls and garnish with freshly chopped cilantro if preferred. Serve with a lemon wedge on the side for an optional burst of acidity.

Nutrition Facts

Serving size	1813.8 grams (1813.8g)

Amount per serving	% Daily Value*
Calories	1009

Total Fat 38.90g	50%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5154mg	224%
Total Carbohydrate 137.00g	50%
Dietary Fiber 37.20g	133%
Total Sugars 34.90g
Protein 40.90g	82%

Vitamin D 0IU	0%
Calcium 336mg	26%
Iron 16mg	91%
Potassium 3633mg	77%

*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: 33.0%

Protein: 15.4%

Carbs: 51.6%