Description
A hearty, creamy, and spicy tomato lentil soup made with red lentils, vegetables, and warming spices. This easy, plant-based recipe is perfect for cozy dinners, meal prep, and healthy eating.
Ingredients
- 1 ½ tablespoons olive oil
- 1 medium onion, diced
- 1 large carrot, diced
- 1 celery stalk, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- ½ teaspoon chili flakes
- 1 tablespoon curry powder
- 1 cup dried red lentils (190 grams), rinsed and picked over
- 1 can tomatoes with their juice (14 oz / 400 grams, crushed, diced, or whole)
- 4 cups low-sodium vegetable broth or water (960 ml)
- ¾ teaspoon fine salt, plus more to taste
- ¼ teaspoon black pepper, plus more to taste
- ¼ cup finely chopped fresh cilantro, plus extra for garnish
- Juice of 1 lemon, to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, carrot, celery, and red bell pepper. Cook for about 7 minutes, until the vegetables soften and the onion is translucent.
- Add garlic, chili flakes, and curry powder. Cook for 1 minute, stirring constantly, until fragrant.
- Stir in the red lentils and canned tomatoes. Cook for 1 minute to coat the lentils in the spices.
- Pour in the broth or water. Add salt and pepper. Bring to a gentle boil, then reduce the heat, cover, and simmer for 30 minutes until lentils are tender.
- Blend the soup slightly using an immersion blender or blend part of it in a countertop blender, then return to the pot.
- Stir in the lemon juice and chopped cilantro. Adjust seasoning as needed.
- Serve hot, garnished with extra cilantro and lemon wedges if desired.
Notes
- For less spice, reduce or omit chili flakes.
- Add coconut milk for extra creaminess.
- Green or brown lentils can be used but will change the texture and cook time.
- Soup thickens as it sits; add water or broth when reheating.
- Stores in the fridge for up to 4 days or in the freezer for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 ½ cups
- Calories: 260
- Sugar: 6g
- Sodium: 520mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
