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5.0 from 27 votes

Easy Tomato and Red Lentil Soup (Vegan)

Nutritious, filling and budget-friendly, this Easy Tomato and Red Lentil Soup is a great option for busy weeknights and just perfect for batch cooking and filling the freezer! It's also vegetarian, vegan, gluten free and dairy free, so a real crowdpleaser.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 people
Calories: 268 kcal
Course: Main Course
Cuisine: Fusion

Ingredients

  • 1 tablespoon olive oil
  • 1 onion diced
  • 3 garlic cloves crushed or grated
  • 2 cm ginger grated
  • 1 tablespoon cumin ground
  • ½ teaspoon cayenne pepper (or dried chilli flakes)
  • 400 g tin chopped tomatoes
  • 200 g dried red lentils
  • 1 litre water or vegetable stock (or chicken stock if you don’t need this to be veggie)
  • salt and pepper to taste
  • Juice of 1 lemon (or to taste)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Ladle the soup into bowls and serve.

Notes

  • Suitable for freezing.
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 268kcal (13%) Carbohydrates 44g (15%) Protein 16g (32%) Fat 5g (8%) Saturated Fat 1g (5%) Sodium 140mg (6%) Potassium 891mg (25%) Fiber 19g (76%) Sugar 7g (14%) Vitamin A 364IU (7%) Vitamin C 29mg (32%) Calcium 94mg (9%) Iron 6mg (33%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 268

% 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.