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Tomato Lentil Soup
This easy Tomato Lentil Soup is bursting with rich tomatoes, spice, and hearty lentils. It's a wholesome, one-pot wonder packed with flavor.
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4
Calories: 265 kcal
Course:
Soup
Cuisine:
American , Middle Eastern
Ingredients
- 1 tablespoon oil
- 1 onion diced
- 2 carrots diced
- 1 potato diced
- 2 cloves garlic minced
- 2 tablespoons tomato puree
- 2 teaspoons harissa paste more or less to taste
- 1 litre vegetable stock 4 cups
- 500 ml water 2 cups
- 400 grams can chopped tomatoes 15 ounce
- 150 grams dried red lentils rinsed, ¾ cup
- salt and pepper
To serve
- plain greek yogurt
- chopped coriander/cilantro
Instructions
- Heat the oil in a large pot over a low heat, then add the onion, carrots and potato and cook, stirring often, for 7 minutes or until softened but not browned.
- Stir in the garlic, tomato puree and harissa paste and cook for a further minute.
- Stir in the vegetable stock, water, canned tomatoes, and lentils, bring to the boil then reduce the heat and simmer gently for 20 minutes or until the vegetables and lentils are tender and cooked. Season with the salt and pepper to taste (you may not need to add salt if the stock is salty).
- Divide the soup into bowls and serve topped with a dollop of yogurt and chopped cilantro.
Cup of Yum
Notes
- Rinse lentils well to remove excess starch.
- Use a good quality vegetable stock for deeper flavor.
- Adjust spice levels to taste—harissa can be powerful!
- Rinse lentils well to remove excess starch.
- Use a good quality vegetable stock for deeper flavor.
- Adjust spice levels to taste—harissa can be powerful!
Nutrition Information
Calories
265kcal
(13%)
Carbohydrates
46g
(15%)
Protein
12g
(24%)
Fat
4g
(6%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.01g
Sodium
1206mg
(50%)
Potassium
958mg
(27%)
Fiber
15g
(60%)
Sugar
9g
(18%)
Vitamin A
5815IU
(116%)
Vitamin C
27mg
(30%)
Calcium
83mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 265
% Daily Value*
| Calories | 265kcal | 13% |
| Carbohydrates | 46g | 15% |
| Protein | 12g | 24% |
| Fat | 4g | 6% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 1206mg | 50% |
| Potassium | 958mg | 20% |
| Fiber | 15g | 60% |
| Sugar | 9g | 18% |
| Vitamin A | 5815IU | 116% |
| Vitamin C | 27mg | 30% |
| Calcium | 83mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.