A simple, hearty and healthy plant-based lentil tomato soup that’s easy to make in about 30 minutes with everyday ingredients.
- 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
- 5–6 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
- 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.
- Add the onion and a pinch of salt and cook for 4-5 minutes, stirring often.
- Add the garlic, celery and carrot and cook for another 3-4 minutes until softened.
- Add the pepper, dried herbs, red pepper flakes, if using, and the bay leaf. Cook for 1 minute while stirring.
- 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.
- Simmer lightly, uncovered, until the lentils are tender, about 15-20 minutes.
- Season with salt and additional pepper, to taste, and add a squeeze of lemon juice.
- Remove the bay leaves and serve right away.
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.
- 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