Save This Tomato Lentil Soup is a vibrant and nourishing dish that perfectly balances a tangy tomato broth with hearty, protein-rich lentils. Whether you are looking for a light lunch or a comforting dinner, this Mediterranean-inspired soup is a wholesome choice that can be enjoyed any time of year.
Save Simple to prepare yet deeply satisfying, this soup relies on the slow softening of carrots, celery, and onions to build a rich base. The addition of smoked paprika and cumin provides an earthy warmth that makes every spoonful inviting.
Ingredients
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 (400 g / 14 oz) can diced tomatoes
- 1 tbsp tomato paste
- 1 cup (200 g) dried brown or green lentils, rinsed
- 5 cups (1.2 liters) vegetable broth
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp dried thyme
- ½ tsp ground black pepper
- 1 tsp salt, or to taste
- 1 bay leaf
- 2 tbsp chopped fresh parsley (optional)
- Juice of ½ lemon
Instructions
- Step 1
- Heat the olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes until softened.
- Step 2
- Stir in the garlic and cook for 1 minute, until fragrant.
- Step 3
- Add tomato paste, cumin, smoked paprika, thyme, and black pepper. Stir for 1 minute to toast the spices.
- Step 4
- Add the diced tomatoes (with juice), lentils, vegetable broth, bay leaf, and salt. Stir well and bring to a boil.
- Step 5
- Reduce heat to low, cover, and simmer for 30 minutes, or until lentils are tender.
- Step 6
- Remove the bay leaf. Stir in lemon juice and adjust seasoning if needed.
- Step 7
- Ladle into bowls and garnish with fresh parsley.
Zusatztipps für die Zubereitung
For a smoother texture, you can blend part or all of the soup with an immersion blender before serving. This creates a creamier base while still keeping the soup hearty.
Varianten und Anpassungen
If you prefer a softer, quicker-cooking soup, substitute red lentils for the brown or green ones. This will reduce the simmer time by approximately 10 minutes and result in a thicker, porridge-like consistency.
Serviervorschläge
This Tomato Lentil Soup is excellent when served with a side of warm, crusty bread or topped with a dollop of non-dairy yogurt for added creaminess.
Save Enjoy this protein-rich meal that packs 12g of protein and only 220 calories per serving. It is a perfect example of how simple, plant-based ingredients can create a meal that is both healthy and incredibly delicious.
Recipe FAQ
- → What type of lentils work best?
Brown or green lentils hold their shape beautifully during simmering, creating the perfect texture. Red lentils cook faster and dissolve more, yielding a creamier consistency if you prefer a smoother soup.
- → Can I make this soup in advance?
Absolutely. The flavors deepen and develop overnight, making it an excellent meal prep option. Store in the refrigerator for up to 4 days or freeze for up to 3 months.
- → How can I achieve a smoother texture?
Use an immersion blender to purée part or all of the soup before serving. For a chunkier version with creamy elements, blend only half and mix it back in.
- → What can I serve alongside?
Crusty bread or warm pita perfectly complements this soup. A dollop of non-dairy yogurt, extra fresh herbs, or a drizzle of olive oil adds richness.
- → Is this soup suitable for special diets?
This nourishing bowl is naturally vegan, gluten-free, and packed with plant protein. Always check your vegetable broth and canned tomatoes to ensure they meet your dietary requirements.
- → Can I add other vegetables?
Spinach, kale, or chopped zucchini work wonderfully. Add leafy greens during the last 5 minutes of cooking, and root vegetables like potatoes can join during the simmering stage.