Tomato and Lentil Soup Recipe
Preparation Time: 15 minutes
Cooking Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 6
This hearty Tomato and Lentil Soup is an easy-to-make, healthy, and comforting dish perfect for winter. It features a medley of fresh vegetables, red lentils, and fragrant spices, making it a flavorful option for both lunch and dinner. Whether you’re looking for a cozy bowl to warm you up or a nutritious meal to enjoy with family and friends, this soup is sure to satisfy. You can also choose to blend it for a smoother texture or leave it chunky—either way, it’s delicious! Plus, it’s vegan, low-cholesterol, and a great source of fiber.
Ingredients for Tomato and Lentil Soup
| Ingredient | Quantity |
|---|---|
| Olive oil | 1 tablespoon |
| Leek | 1, sliced |
| Carrot | 1, peeled and diced |
| Onion | 1, peeled and diced |
| Garlic | 2 cloves, minced |
| Red lentils | 250g |
| Water | 1 1/4 liters |
| Tomato juice | 350ml |
| Chopped tomatoes | 1 can (400g) |
| Ground cumin | 1/4 teaspoon |
| Ground coriander | 1/4 teaspoon |
| Bay leaf | 1 |
| Fresh parsley (for garnish) | 1 tablespoon (optional) |
Nutritional Information per Serving
| Nutrient | Amount |
|---|---|
| Calories | 212.1 kcal |
| Fat | 3.5g |
| Saturated Fat | 0.5g |
| Cholesterol | 0mg |
| Sodium | 179.8mg |
| Carbohydrates | 35.9g |
| Fiber | 6.5g |
| Sugars | 6g |
| Protein | 12.1g |
Instructions for Tomato and Lentil Soup
-
Heat the olive oil in a large saucepan over medium heat. The oil should shimmer but not smoke, which will allow the vegetables to soften without burning.
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Prepare the vegetables: Add the leek, carrot, onion, and garlic to the pan. Stir everything together, cover the pan, and cook for about 4 to 5 minutes. Stir frequently to prevent sticking. The leek and onion should soften but not brown, creating a fragrant base for the soup.
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Rinse and drain the lentils: Place the red lentils in a fine mesh sieve or colander, rinse them thoroughly under cold running water, and inspect them for any debris. Once clean, add the lentils directly into the pot with the vegetables.
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Add liquids and seasonings: Pour in the water, tomato juice, and chopped tomatoes. Stir in the ground cumin, ground coriander, bay leaf, and a generous pinch of salt to help bring out the flavors of the soup. These spices will give the soup its warm, aromatic profile.
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Bring to a boil, then simmer: Increase the heat to bring the mixture to a boil, then reduce the heat to a simmer. Let the soup cook gently for about 45 minutes or until the lentils are tender, and the vegetables have softened completely. The liquid should thicken as the lentils cook, turning the soup into a hearty, comforting bowl of goodness.
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Optional blending: At this point, you can decide whether you want a smoother consistency or prefer the soup with texture. If you like your soup smoother, use an immersion blender to puree the soup to your desired texture. Alternatively, leave it chunky for a more rustic feel.
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Season and serve: Taste the soup and adjust the seasoning with salt and pepper to your preference. Once you’re happy with the flavor, ladle the soup into bowls.
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Garnish and enjoy: Garnish each serving with a sprinkle of freshly chopped parsley to add a burst of color and fresh flavor. This step is optional but adds a delightful finishing touch.
Tips for Making Tomato and Lentil Soup
- Customizing the Soup: Feel free to adjust the seasonings according to your taste. You can add a pinch of chili flakes for some heat or a splash of lemon juice for a bit of acidity.
- Make It Ahead: This soup stores well in the fridge for up to 3 days, so it’s a great option for meal prep. It also freezes wonderfully—just allow it to cool completely before transferring it to airtight containers.
- Serving Suggestions: Serve with a slice of crusty bread for dipping or alongside a simple salad for a well-rounded meal.
- Add Vegetables: For extra nutrients, consider adding greens such as spinach or kale towards the end of the cooking time. You can also throw in a handful of diced potatoes or sweet potatoes for a heartier version.
This Tomato and Lentil Soup is not only a quick and easy recipe but also a nutritious, vegan-friendly meal that is both satisfying and wholesome. With its balanced combination of vegetables, lentils, and spices, it’s the perfect comfort food for chilly days. Enjoy it as a light lunch or pair it with your favorite side dish for a more substantial dinner.
