Lentil and Tomato Soup

Warm, hearty, and bursting with vibrant Mediterranean flavors, this Lentil and Tomato Soup is the ultimate comfort food that’s both nutritious and delicious. Packed with protein-rich red lentils, juicy canned tomatoes, and aromatic spices like cumin, paprika, and coriander, this recipe delivers a perfect balance of richness and spice. The sautéed onion, carrot, and celery build a savory base, while a splash of lemon juice at the end adds a bright, tangy finish. Ready in just 45 minutes, this one-pot wonder is vegan, gluten-free, and ideal for weeknight dinners or meal prep. Garnish with fresh parsley and enjoy a bowl of wholesome warmth that will keep you coming back for more.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon ground coriander
• 1 cup red lentils, rinsed and drained
• 14.5 ounces canned diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

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

Step 2

Add the diced onion, carrot, and celery to the pot. Sauté for 5 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, paprika, and coriander. Cook for 1 minute until fragrant.

Step 4

Add the rinsed red lentils, canned diced tomatoes (including the juices), and vegetable broth. Stir well to combine.

Step 5

Season the soup with dried oregano, salt, and black pepper.

Step 6

Increase the heat to bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.

Step 7

Check that the lentils are tender. If they are not fully cooked, continue to simmer for an additional 5 minutes.

Step 8

Stir in the lemon juice for a bright, fresh flavor.

Step 9

Taste the soup and adjust seasonings if necessary.

Step 10

Serve hot, garnished with fresh parsley. Enjoy!

Nutrition Facts

Serving size	(1911.1g)

Amount per serving	% Daily Value*
Calories	1142.2

Total Fat 51.2g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 9.0g
Cholesterol 8.2mg	0%
Sodium 4122.7mg	0%
Total Carbohydrate 138.4g	0%
Dietary Fiber 42.5g	0%
Total Sugars 39.6g
Protein 42.4g	0%

Vitamin D 0IU	0%
Calcium 462.3mg	0%
Iron 17.6mg	0%
Potassium 4105.3mg	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: 38.9%

Protein: 14.3%

Carbs: 46.8%