Bree's Lentil Tomato Soup from Cooking Light

Warm up with Bree’s Lentil Tomato Soup from Cooking Light, a hearty and healthy dish loaded with vibrant flavors and nourishing ingredients. This easy-to-make soup brings together protein-packed lentils, sweet carrots, celery, and earthy spices like cumin, coriander, and smoked paprika, creating a comforting yet zesty profile. Simmered with diced tomatoes and vegetable broth, this nutritious recipe is naturally vegan and perfect for weeknight meals or meal prep. Add a handful of fresh spinach or kale for an extra nutrient boost, and finish with a squeeze of lemon and a sprinkle of parsley for a bright, citrusy kick. Ready in just 45 minutes, this versatile one-pot dish is perfect for anyone seeking a warming, wholesome bowl of goodness.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.25 teaspoon crushed red pepper flakes (optional)
• 1 cup dried brown or green lentils, rinsed and drained
• 1 15-ounce can diced tomatoes (with juices)
• 4 cups vegetable broth
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups fresh spinach or kale, chopped (optional)
• 2 tablespoons fresh parsley, chopped (for garnish)
• 4 wedges lemon wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, carrots, and celery. Sauté for 5–7 minutes until softened and fragrant.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and crushed red pepper flakes (if using). Cook for about 1 minute until the spices are aromatic.

Step 4

Add the lentils, diced tomatoes with their juices, vegetable broth, bay leaf, salt, and black pepper to the pot. Stir to combine.

Step 5

Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let the soup simmer uncovered for 25–30 minutes, or until the lentils are tender.

Step 6

If using spinach or kale, stir it into the soup during the last 5 minutes of cooking to wilt the greens.

Step 7

Taste and adjust the seasoning with more salt and pepper, if needed.

Step 8

Remove the bay leaf from the soup before serving.

Step 9

Ladle the soup into bowls, garnish with chopped fresh parsley, and serve with a lemon wedge on the side for a bright, tangy finish.

Nutrition Facts

Serving size	(2194.2g)

Amount per serving	% Daily Value*
Calories	1146.7

Total Fat 40.4g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5771.3mg	0%
Total Carbohydrate 165.9g	0%
Dietary Fiber 48.9g	0%
Total Sugars 48.2g
Protein 49.2g	0%

Vitamin D 0IU	0%
Calcium 610.2mg	0%
Iron 22.2mg	0%
Potassium 5431.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.7%

Protein: 16.1%

Carbs: 54.2%