Tomato Basil and Lentil Soup

Warm, hearty, and brimming with vibrant flavors, this Tomato Basil and Lentil Soup is a wholesome one-pot wonder that’s as comforting as it is nutritious. Made with tender lentils, a medley of aromatic vegetables, and a rich tomato-basil base, this recipe combines plant-based goodness with a hint of Italian-inspired flair. A touch of dried oregano and optional red pepper flakes add depth and a gentle kick, while fresh basil leaves lend a bright, herbaceous finish. Ready in under an hour, this vegan soup is perfect for cozy dinners or meal prep, offering a satisfying and protein-packed option for chilly evenings. Serve it with crusty bread or a simple salad for a complete, soul-warming meal!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 3 cloves garlic cloves, minced
• 1 cup dried lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups canned diced tomatoes (with juices)
• 2 tablespoons tomato paste
• 1 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes (optional)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh basil leaves for garnish

Directions

Step 1

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

Step 2

Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the rinsed lentils, vegetable broth, diced tomatoes (with their juices), and tomato paste to the pot. Stir to combine.

Step 5

Season the mixture with the chopped basil, dried oregano, red pepper flakes (if using), salt, and black pepper.

Step 6

Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for about 30-35 minutes, or until the lentils are tender.

Step 7

Stir the soup occasionally to ensure the ingredients cook evenly.

Step 8

Taste the soup and adjust the seasonings as needed.

Step 9

Using an immersion blender, blend the soup slightly, leaving some chunks for texture. Alternatively, transfer a portion of the soup to a stand blender, blend until smooth, and return it to the pot.

Step 10

Serve the soup hot, garnished with fresh basil leaves.

Nutrition Facts

Serving size	2324.7 grams (2324.7g)

Amount per serving	% Daily Value*
Calories	1161

Total Fat 38.30g	49%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5670mg	247%
Total Carbohydrate 164.00g	60%
Dietary Fiber 48.10g	172%
Total Sugars 49.80g
Protein 49.90g	100%

Vitamin D 0IU	0%
Calcium 694mg	53%
Iron 28mg	154%
Potassium 5162mg	110%

*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: 28.7%

Protein: 16.6%

Carbs: 54.7%