Tomato Lentil Soup
Tomato Lentil Soup is a great high fiber meal option that takes under an hour to prepare! The recipe is absolutely perfect for meal prep. You can make one batch and eat it all week. The flavor profile of my tomato lentil soup is smoky and spiced, close to a chili. Fresh thyme gives the soup a bright note. The rich tomato broth pairs really nicely with a dollop of sour cream or greek yogurt and some fresh sourdough bread.
Lentils are legumes, which are very high in fiber and protein. Lentils also contain 2.4 mg iron per serving, which is about 15% of the recommended daily amount for women (18 mg). When eating iron from plant sources, also called non-heme iron, it's important to have a source of vitamin C to help with absorption. This recipe contains tomatoes and lemon juice for Vitamin C. The tomato lentil soup is also packed with veggies to provide you a variety of other vitamins and minerals.
How to Make Lentil Soup
- Lentil soup is very easy to make. Start by cooking the veggies - onion, carrot, and celery - in a large pot with a little bit of olive oil. Cook these until translucent and lightly golden.
- Next you'll add minced garlic and stir until it's fragrant. Add all the spices and herbs here and toss evenly into the veggies. Chili powder, cumin, and paprika add smokey, warm spices. Toasting these spices and herbs briefly brings out their flavor.
- Now we want to add our liquids. For this soup, we will add a 28 oz can of tomatoes. I blend up the San Marzano Peeled Tomatoes with my immersion blender as I don't prefer chunks of tomato in my soup. You can also use crushed tomatoes or diced tomatoes. Additionally, we will add some chicken broth.
- Dump in your dry lentils as well as a couple bay leaves. Stir everything up until it's combined well. Let the soup simmer on the stove for 20 minutes, or until the lentils are cooked to your preference. Once soup is ready, I like to add in some chopped spinach and a squeeze of lemon for a finishing touch!
How long can you store lentil soup?
Lentil soup will store well in the fridge when covered in an airtight container, such as a glass tupperware. The soup keeps well for about 5 days in the fridge.
Can you freeze lentil soup?
Yes! You can freeze lentil soup in an airtight container or ziploc bag. Store for up to 6 months.
This lentil soup recipe is an easy and wholesome veggie-packed meal. Perfect for meal prep because it reheats really well! The rich tomato broth is full of smoky flavor and fresh herbs.
- 1 tbsp olive oil
- 1/2 cup celery, diced (2 stalks)
- 1 cup yellow onion, diced (1 medium onion)
- 1 cup carrots, diced
- 4 cloves garlic, minced
- 2 tsp paprika
- 2 tsp cumin
- 2 tsp chili powder
- 2 bay leaves
- 1 tbsp fresh thyme leaves
- 1 pinch red pepper flakes
- 28 oz can San Marzano peeled tomatoes
- 3 cups chicken broth
- 2 cups water (2-3 cups, depending on how thick vs brothy you like your soup)
- 1 tbsp lemon juice
- 1 cup spinach, chopped (optional)
- sour cream or greek yogurt (for serving)
- Heat a large pot over medium heat. Add olive oil and heat until warmed and shimmering.
- Add carrots, celery, and onion to pot and cook for about 5-6 minutes until translucent and softened.
- Add in minced garlic and cook for an additional 1-2 minutes until golden
- Add in the spices and herbs and mix through to toast them. Cook for 1 minute.
Add in lentils, broth, tomatoes, and bay leaves. Cook covered on low-medium heat (a simmer) for 20 minutes until lentils are softened enough. Stir every few minutes to prevent the lentils from sticking to the bottom of the pot.
Add in water if needed to reach desired consistency. Add the squeeze of lemon and optional chopped spinach at the end. Serve with sour cream or greek yogurt on top!
Hey there, I’m Lee! As a registered dietitian, I’m passionate about creating easy, nutritious recipes that inspire a balanced approach to eating. I love to experiment with new dishes in the kitchen and am a true chocolate enthusiast. I aim to demystify nutrition misinformation and share recipes that nourish your body and soul. Join me on this journey to make healthy eating simple, enjoyable, and delicious!
