Tomato Red Lentil Soup

Cozy up with a bowl of hearty and flavorful Tomato Red Lentil Soup, a nourishing one-pot recipe that's as comforting as it is nutritious. Featuring tender red lentils simmered in a fragrant blend of garlic, ginger, and warming spices like cumin, coriander, and smoked paprika, this soup is infused with vibrant notes of tomato and the zing of freshly squeezed lemon juice. Ready in just 40 minutes, it’s the perfect quick meal for busy weeknights or meal prepping. Serve it with a sprinkle of fresh cilantro for an herby finish and a slice of crusty bread to soak up every last drop. Packed with plant-based protein, naturally gluten-free, and suitable for vegan diets, this wholesome soup is a true crowd-pleaser.

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 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon crushed red pepper flakes (optional)
• 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
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

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 until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger. Cook for another minute until aromatic.

Step 4

Add the ground cumin, ground coriander, smoked paprika, and crushed red pepper flakes (if using). Stir and cook for 30 seconds to toast the spices.

Step 5

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

Step 6

Bring the mixture to a boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.

Step 7

Test the lentils to ensure they are tender. If the soup is too thick, add a bit more water to reach your desired consistency.

Step 8

Season the soup with salt and black pepper. Stir well and remove the pot from heat.

Step 9

Stir in the fresh lemon juice, which brightens the flavors of the soup.

Step 10

Ladle the soup into bowls and garnish with chopped fresh cilantro, if desired. Serve warm with crusty bread or a side of your choice.

Nutrition Facts

Serving size	1953.2 grams (1953.2g)

Amount per serving	% Daily Value*
Calories	1102

Total Fat 50.60g	65%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 8.90g
Cholesterol 8mg	3%
Sodium 5139mg	223%
Total Carbohydrate 130.70g	48%
Dietary Fiber 39.40g	141%
Total Sugars 34.60g
Protein 41.10g	82%

Vitamin D 0IU	0%
Calcium 389mg	30%
Iron 17mg	94%
Potassium 3558mg	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: 39.9%

Protein: 14.4%

Carbs: 45.8%