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Lentil Tomato Soup Recipe
A nutrient-dense lentil tomato soup with fresh tomatoes and vegetables. A healthy and flavorful weekday meal!
Prep Time
15 mins
Cook Time
15 mins
Total Time
5 mins
Servings: 4 bowls
Calories: 458 kcal
Course:
Soup
Ingredients
- 200 grams (1 cup) small to medium-sized brown lentils
- 8 tablespoons olive oil
- 1 small carrot
- ½ green bell pepper
- 1 small onion
- 2 garlic cloves
- 2 large very ripe tomatoes about 600 grams
- 1 small stick of celery finely chopped
- 1 bay leaf
- 1 teaspoon thyme
- 1250 ml (5 cups) hot water or vegetable, or chicken stock
- freshly ground pepper
Instructions
- Prepare the lentils. Bring lentils to a boil in a cooking pot with plenty of water. Boil for 2 minutes then drain in a strainer.
- Pulse the tomatoes. Cut the tomatoes into smaller pieces and add to a food processor. Pulse until smooth. Set aside.
- Pulse the veggies. Cut the carrot, bell pepper, and onion into smaller pieces and add to a food processor along with the garlic cloves. Blend until a smooth paste forms.
- Heat 3 tablespoons of olive oil in a medium-sized cooking pot over high. Add the paste and saute for a minute or two. Stir often.
- Add remaining ingredients. Add the pulsed tomatoes, lentils, bay leaf, thyme, celery, water, or stock, 5 tablespoons of olive oil, and season with salt and pepper.
- Simmer until lentils are cooked about 40 minutes. Cooking time may vary depending on the variety of the lentils.NOTE: For Instant Pot Instructions see here.
- Serve with plenty of freshly ground pepper on top!
Cup of Yum
Nutrition Information
Serving
1serving
Calories
458kcal
(23%)
Carbohydrates
38g
(13%)
Protein
14g
(28%)
Fat
29g
(45%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
Monounsaturated Fat
21g
Sodium
19mg
(1%)
Potassium
797mg
(23%)
Fiber
17g
(68%)
Sugar
5g
(10%)
Vitamin A
2951IU
(59%)
Vitamin C
30mg
(33%)
Calcium
52mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4bowls
Amount Per Serving
Calories 458
% Daily Value*
| Serving | 1serving | |
| Calories | 458kcal | 23% |
| Carbohydrates | 38g | 13% |
| Protein | 14g | 28% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 21g | 105% |
| Sodium | 19mg | 1% |
| Potassium | 797mg | 17% |
| Fiber | 17g | 68% |
| Sugar | 5g | 10% |
| Vitamin A | 2951IU | 59% |
| Vitamin C | 30mg | 33% |
| Calcium | 52mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.