Spicy Lentil and Tomato Soup

Cozy up with a bowl of Spicy Lentil and Tomato Soup, a hearty and flavorful dish that’s perfect for chilly evenings or as a nutritious midday meal. Packed with protein-rich lentils, vibrant diced tomatoes, and a medley of fragrant spices like cumin, coriander, and paprika, this soup delivers the perfect balance of warmth and zest with a hint of heat from red pepper flakes. Fresh cilantro and a splash of lemon juice add a refreshing finish, while its creamy-yet-chunky texture ensures satisfying comfort in every spoonful. Ready in just 50 minutes, this one-pot recipe is as easy to make as it is delicious. Ideal for a quick weeknight dinner or meal prep, pair it with crusty bread or a fresh salad for a complete, wholesome meal.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 1 diced celery stalk
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon red pepper flakes
• 1 cup dried lentils
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the chopped onion, garlic, carrot, and celery, and sauté for 5–7 minutes until the vegetables soften.

Step 3

Stir in the ground cumin, ground coriander, paprika, and red pepper flakes. Cook for 1 minute until the spices are fragrant.

Step 4

Add the dried lentils, canned diced tomatoes (with their juice), and vegetable broth to the pot. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25–30 minutes until the lentils are tender.

Step 6

Season the soup with salt and black pepper to taste.

Step 7

Using an immersion blender, blend the soup partially to achieve a creamy texture while still leaving some chunks. Alternatively, transfer half the soup to a blender, blend until smooth, and return it to the pot.

Step 8

Stir in the chopped cilantro and lemon juice for a fresh, zesty finish.

Step 9

Serve the soup hot, garnished with extra cilantro if desired. Pair with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(1846.8g)

Amount per serving	% Daily Value*
Calories	1593.2

Total Fat 52.1g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 8.9g
Cholesterol 7.9mg	0%
Sodium 5199.5mg	0%
Total Carbohydrate 216.3g	0%
Dietary Fiber 85.4g	0%
Total Sugars 39.9g
Protein 72.8g	0%

Vitamin D 0IU	0%
Calcium 447.6mg	0%
Iron 23.3mg	0%
Potassium 5009.0mg	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: 28.9%

Protein: 17.9%

Carbs: 53.2%