Easy Tomato and Red Lentil Soup (Vegan)
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4 people
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Calories
268 kcal
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Course
Main Course
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Cuisine
Fusion
Easy Tomato and Red Lentil Soup (Vegan)
Description
Easy Tomato and Red Lentil Soup balances savory and aromatic flavors with the mild earthiness of red lentils and the acidity of canned tomatoes. Onion, garlic, and ginger begin the base, cooked gently in olive oil before spices like cumin and cayenne add warmth and slight heat. Simmering the lentils until soft thickens the soup naturally without added thickeners.
The soup develops a rich texture that combines the pureed softness of lentils with the chunky texture of tomato pieces. Lemon juice introduced at the end brightens the flavor and balances the earthiness and spiciness.
This soup suits vegan diets and can be served as a wholesome lunch or light dinner. It pairs well with crusty bread or fresh salad sides.
Suitable for freezing, this soup offers convenience for meal prep. The notes indicate that nutritional information is approximate, and stock choices allow flexibility to keep it vegan or use chicken stock if preferred.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 3 garlic crushed or grated, cloves
- 2 cm ginger grated
- 1 tablespoon cumin ground
- ½ teaspoon cayenne pepper (or dried chilli flakes)
- 400 g canned chopped tomatoes
- 200 g red lentils dried
- 1 litre water or chicken stock if you don’t need this to be veggie, or vegetable stock
- salt to taste
- black pepper to taste
- lemon or to taste, juice of 1
Instructions
- Put 1 tablespoon of olive oil into a wide, deep pan and add the diced onion. Cover with a lid and cook on a low heat for 5 minutes until the onions have softened but are not brown.
- Add in the garlic, ginger, cumin and cayenne pepper and fry for 1 more minute. Then add in the tinned tomatoes, lentils, water or stock and some salt and pepper. Bring to the boil, cover with a lid and then turn down and simmer for 30 minutes until the lentils are really soft. Stir occasionally.
- When the soup is ready, squeeze in the juice of 1 lemon (or to taste) and add more water if you think the soup is looking too thick.
- Ladle the soup into bowls and serve.
Notes
- This soup freezes well, making it convenient for storing leftovers or meal prep.
- Nutritional information provided is approximate and intended as a general guideline.
- You can substitute water with vegetable or chicken stock depending on dietary preferences.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Calories | 268kcal | 13% |
| Carbohydrates | 44g | 15% |
| Protein | 16g | 32% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 140mg | 6% |
| Potassium | 891mg | 19% |
| Fiber | 19g | 76% |
| Sugar | 7g | 14% |
| Vitamin A | 364IU | 7% |
| Vitamin C | 29mg | 32% |
| Calcium | 94mg | 9% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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