Spiced Tomato and Lentil Soup

Warm up your soul with a bowl of Spiced Tomato and Lentil Soup, a hearty, flavor-packed dish that's both nutritious and comforting. This one-pot wonder combines protein-rich red lentils with aromatic spices like cumin, coriander, and smoked paprika, creating a rich and fragrant base. Sweet carrots and zesty tomatoes balance the spices, while a touch of red pepper flakes adds optional heat. The soup is partially blended to achieve a creamy-yet-textured consistency, and it's finished with a sprinkle of fresh cilantro and a squeeze of lemon for a bright, fresh touch. Ready in just 45 minutes and perfect for meal prep, this vegan and gluten-free recipe is ideal for weeknight dinners or make-ahead lunches. Pair it with crusty bread or a fresh salad for a complete, satisfying meal.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, diced
• 3 pieces garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.25 teaspoons red pepper flakes (optional)
• 2 cups canned chopped tomatoes
• 1 cup red lentils, rinsed and drained
• 4 cups vegetable broth
• 1 cup water
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh cilantro, chopped (for garnish)
• 4 pieces lemon wedges (for serving)

Directions

Step 1

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

Step 2

Add the chopped onion and diced carrots, and sauté for 5-7 minutes until softened.

Step 3

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

Step 4

Add the canned chopped tomatoes, red lentils, vegetable broth, and water. Stir to combine.

Step 5

Season with salt and black pepper, and bring the soup to a boil.

Step 6

Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are soft and cooked through.

Step 7

Remove the pot from heat and let the soup cool slightly. Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, transfer half the soup to a blender, puree, and return it to the pot.

Step 8

Taste and adjust seasoning as needed.

Step 9

Ladle the soup into bowls, garnish with chopped cilantro, and serve with lemon wedges on the side for an added zing.

Nutrition Facts

Serving size	(2206.0g)

Amount per serving	% Daily Value*
Calories	1088.9

Total Fat 39.1g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5325.7mg	0%
Total Carbohydrate 153.6g	0%
Dietary Fiber 40.7g	0%
Total Sugars 45.0g
Protein 43.2g	0%

Vitamin D 0IU	0%
Calcium 394.9mg	0%
Iron 17.6mg	0%
Potassium 4072.2mg	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: 30.9%

Protein: 15.2%

Carbs: 53.9%