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A bowl of red lentil soup on a marble counter top.

Vegan Tomato Lentil Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Category: Soup
  • Cuisine: Italian
  • Diet: Vegan

Description

A simple, hearty and healthy plant-based lentil tomato soup that’s easy to make in about 30 minutes with everyday ingredients.


Ingredients

Scale
  • 1 tbsp olive oil (use water or broth for oil-free)
  • 1 medium white or yellow onion, diced
  • 5 cloves garlic, minced or grated (about 3 tbsp)
  • 3 medium carrots, peeled and diced (approx. 1.5 cups)
  • 4 stalks of celery, diced (approx. 1.5 cups)
  • 1/2 tsp black pepper
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp ground thyme
  • 1/4 tsp red pepper flakes, optional, for heat
  • 56 cups of vegetable stock
  • 1 cup uncooked red lentils
  • 1 28-oz can of diced tomatoes with the juices
  • 2 bay leaves
  • 1 tbsp lemon juice
  • sea salt and additional pepper, to taste

Instructions

  1. Heat the oil in a large soup pot over medium heat. If you’re not using oil, just add the onion with 1-2 tbsp water or broth.
  2. Add the onion and a pinch of salt and cook for 4-5 minutes, stirring often.
  3. Add the garlic, celery and carrot and cook for another 3-4 minutes until softened.
  4. Add the pepper, dried herbs, red pepper flakes, if using, and the bay leaf. Cook for 1 minute while stirring.
  5. Add the stock, red lentils and diced tomatoes and bring to a light simmer. Start with 5 cups of broth and if needed, slowly add a bit more as it cooks to adjust the thickness.
  6. Simmer lightly, uncovered, until the lentils are tender, about 15-20 minutes.
  7. Season with salt and additional pepper, to taste, and add a squeeze of lemon juice.
  8. Remove the bay leaves and serve right away. 

Notes

Make the recipe oil-free by omitting the oil and sautéing the veggies in broth or water.

This recipe works with brown or green lentils but will require a slightly longer cooking time and have a firmer texture in the final soup.

Leftovers can be stored in the fridge for up to 5 days or frozen for up to 3 months.


Nutrition

  • Serving Size: 1/6th of recipe
  • Calories: 193
  • Sugar: 6 g
  • Sodium: 138 mg
  • Fat: 3 g
  • Carbohydrates: 33 g
  • Fiber: 8 g
  • Protein: 10 g

Keywords: red lentil tomato soup