Spiced Tomato and Red Lentil Soup

Warm up with a bowl of comforting Spiced Tomato and Red Lentil Soup, a wholesome and aromatic recipe that’s perfect for cozy nights or meal prepping for the week. This vegan and gluten-free soup combines protein-packed red lentils with the bold flavors of cumin, coriander, turmeric, and a touch of paprika, creating a deeply satisfying, spice-infused base. Simmered with diced tomatoes, creamy coconut milk, and zesty hints of fresh ginger, every spoonful is rich, flavorful, and nourishing. Serve it piping hot, garnished with fresh cilantro and a squeeze of lemon for a bright and tangy finish. Ready in just 40 minutes, this one-pot wonder is a hearty yet healthy option the whole family will love.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoons ground turmeric
• 0.5 teaspoons paprika
• 0.25 teaspoons red chili flakes (optional)
• 1 cup red lentils, rinsed and drained
• 14 ounces diced tomatoes (canned or fresh)
• 4 cups vegetable stock
• 0.5 cups coconut milk
• 1 teaspoon salt (to taste)
• 0.25 teaspoons black pepper (to taste)
• 2 tablespoons fresh cilantro, 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 diced onion and cook until soft and translucent, about 5 minutes.

Step 3

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

Step 4

Add the ground cumin, ground coriander, turmeric, paprika, and chili flakes (if using). Stir well and let the spices toast for about 1 minute.

Step 5

Add the rinsed red lentils, diced tomatoes, and vegetable stock to the pot. Stir everything to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the lentils are tender.

Step 7

Remove the pot from the heat and stir in the coconut milk. Season with salt and black pepper to taste.

Step 8

Using an immersion blender, blend the soup until smooth, or leave it slightly chunky if you prefer. Alternatively, you can transfer the soup to a blender in batches to blend.

Step 9

Return the soup to the pot and reheat gently if needed.

Step 10

Serve hot, garnished with fresh cilantro and a squeeze of lemon. Accompany with lemon wedges on the side, if desired.

Nutrition Facts

Serving size	(1694.2g)

Amount per serving	% Daily Value*
Calories	1004.0

Total Fat 39.2g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 2287.4mg	0%
Total Carbohydrate 134.2g	0%
Dietary Fiber 35.7g	0%
Total Sugars 35.4g
Protein 41.4g	0%

Vitamin D 0IU	0%
Calcium 296.1mg	0%
Iron 15.5mg	0%
Potassium 3509.5mg	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: 33.4%

Protein: 15.7%

Carbs: 50.9%