Lentil and Tomato Soup with Coriander and Cumin

Warm up your kitchen and your soul with this aromatic Lentil and Tomato Soup with Coriander and Cumin—a hearty, plant-based recipe that’s perfect for weeknight dinners or cozy meal prep. Packed with protein-rich red lentils, tangy diced tomatoes, and a fragrant blend of cumin, coriander, and optional cayenne, this soup delivers bold flavors in every spoonful. Simmered to perfection in a savory vegetable broth, it’s finished with a splash of fresh lemon juice and a sprinkle of cilantro for a bright, zesty touch. Quick to prepare in just 45 minutes and naturally vegan and gluten-free, this comforting dish is as nutritious as it is delicious. Serve it hot with crusty bread or a dollop of yogurt for a satisfying, wholesome meal the whole family will love.

Nutriscore Rating: 82/100

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
• 3 garlic cloves, minced
• 1.5 teaspoons ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper (optional)
• 1 cup dried red lentils
• 15 ounces canned diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon fresh lemon juice

Directions

Step 1

Heat the olive oil in a large saucepan or Dutch oven over medium heat.

Step 2

Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, and cayenne pepper (if using). Cook for 1-2 minutes until the spices are fragrant.

Step 4

Rinse the red lentils under cold water until the water runs clear. Add the rinsed lentils to the pot and stir to coat them in the spice mixture.

Step 5

Pour in the canned diced tomatoes (with their juice) and the vegetable broth. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the soup has thickened slightly.

Step 7

Season the soup with salt and black pepper to taste.

Step 8

Remove the soup from the heat and stir in the fresh cilantro and lemon juice for a burst of freshness.

Step 9

Ladle the soup into bowls and serve hot. Optionally, garnish with additional cilantro or a dollop of plain yogurt for extra creaminess.

Nutrition Facts

Serving size	(1737.5g)

Amount per serving	% Daily Value*
Calories	1578.9

Total Fat 52.7g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 9.2g
Cholesterol 8.5mg	0%
Sodium 5175.9mg	0%
Total Carbohydrate 215.7g	0%
Dietary Fiber 44.2g	0%
Total Sugars 35.5g
Protein 74.7g	0%

Vitamin D 0IU	0%
Calcium 460.2mg	0%
Iron 23.7mg	0%
Potassium 4741.2mg	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: 29.0%

Protein: 18.3%

Carbs: 52.7%