This Spicy Tomato Soup with Lentils is a hearty, flavorful meal that’s perfect for busy weeknights.
Packed with plant-based protein and fiber-rich lentils, it supports digestion and keeps you full longer.
With heart-healthy olive oil and warming spices, it’s low in saturated fat, easy to make, and ideal for meal prep or a quick, nourishing lunch or dinner.
Spicy Lentil Tomato Soup
Equipment
- 1 large saucepan or stockpot
- Measuring Cups and Spoons
- Chef’s knife and chopping board
- Wooden spoon or spatula
- Hand blender (optional, for blending)
Ingredients
- 1 tablespoon olive oil
- 1 large brown onion finely chopped (≈180g / 1½ cups)
- 1 large carrot peeled and chopped (≈70g / ½ cup)
- 1 stalk celery finely chopped (≈⅓ cup)
- 2 cloves garlic minced
- ¼ teaspoon dried red chilli flakes
- ⅛ teaspoon cayenne pepper
- ½ teaspoon dried oregano
- 1 teaspoon ground cumin
- Small handful fresh coriander cilantro leaves, stems finely chopped
- 1 heaped tablespoon tomato paste tomato puree
- 1 can 400g / 14.5oz chopped tomatoes
- 1 litre 4 cups vegetable stock, made from 2 stock cubes
- 150 g 1 cup dried red lentils
- 2 dried bay leaves
- ¼ teaspoon sugar
- ½ teaspoon sea salt
- ¼ teaspoon freshly cracked black pepper
Instructions
- Heat the Olive Oil: Begin by placing a large saucepan or stockpot over medium heat. Pour in 1 tablespoon of olive oil, swirling the pan gently to coat the bottom. The oil should shimmer slightly but not smoke—this ensures a perfect base for sautéing your vegetables. Heating the oil first will allow the flavors of the aromatics to fully develop.
- Sauté the Base Vegetables: Add 1 finely chopped large brown onion, 1 chopped large carrot, and 1 finely chopped celery stalk to the pan. Using a wooden spoon, stir the vegetables frequently to ensure even cooking. Cook for about 10 minutes, or until the onion becomes soft and translucent, and the carrots and celery begin to release their natural sweetness. This step builds the foundation of flavor for your soup.
- Add Aromatics and Spices: Once the vegetables have softened, add 2 minced garlic cloves, ¼ teaspoon dried red chilli flakes, ⅛ teaspoon cayenne pepper, ½ teaspoon dried oregano, 1 teaspoon ground cumin, and the finely chopped stems of fresh coriander (cilantro). Stir constantly for about 1 minute, allowing the spices to toast gently and the garlic to release its aroma without burning. This infuses the soup with a warm, fragrant base.
- Incorporate the Tomato Paste: Next, add 1 heaped tablespoon of tomato paste to the pan. Stir it into the vegetables and spices, cooking for about 1-2 minutes. This step deepens the flavor, caramelizing the tomato paste slightly and enhancing the rich, savory undertones of the soup.
- Add Tomatoes, Stock, and Lentils: Pour in 1 can (400g) of chopped tomatoes and 1 litre (4 cups) of vegetable stock prepared from 2 stock cubes. Stir to combine, scraping any bits stuck to the bottom of the pan. Then, add 150g (1 cup) of dried red lentils. Stir well to ensure the lentils are evenly distributed throughout the liquid. This step transforms the mixture into a hearty, protein-rich base.
- Season and Add Bay Leaves: Add 2 dried bay leaves, ½ teaspoon sea salt, ¼ teaspoon freshly cracked black pepper, and ¼ teaspoon sugar to balance the acidity of the tomatoes. Stir gently, making sure the seasonings are evenly mixed. The bay leaves will infuse a subtle earthy aroma as the soup simmers.
- Simmer the Soup: Bring the mixture to a gentle boil over medium-high heat, then reduce the heat to low. Allow the soup to simmer uncovered for 20 minutes, stirring occasionally. The lentils will soften and thicken the soup, while the flavors meld beautifully. Check occasionally to ensure the soup is not sticking to the bottom of the pan.
- Add Fresh Coriander Leaves: Once the lentils are tender, remove the pan from the heat. Stir in the fresh coriander (cilantro) leaves, reserving a few for garnish if desired. This final addition adds a fresh, vibrant flavor that brightens the soup.
- Remove Bay Leaves and Optional Blending: Carefully remove the bay leaves and discard them. If you prefer a smooth soup, use a handheld blender to blend the mixture to your desired consistency. For a chunkier texture, leave the soup as-is for a rustic, hearty feel. Blending is optional and depends on personal preference.
- Serve and Garnish: Ladle the soup into bowls. Optionally, top each serving with a dollop of plain yogurt and a sprinkle of chopped coriander leaves. Serve immediately while warm. The soup is comforting, filling, and packed with flavor—a perfect meal on its own or paired with crusty bread.
- Storage and Make-Ahead Tips: Allow any leftover soup to cool completely before storing. For refrigeration, keep it in an airtight container for up to 2 days. To freeze, leave out the fresh coriander leaves, transfer the soup to freezer-safe bags, remove excess air, and freeze for up to 3 months. Defrost overnight in the fridge before reheating gently on the stovetop until piping hot.
Notes
- Stock Choice: Using vegetable stock cubes is convenient, but you can substitute with homemade or store-bought stock. If using ready-made liquid stock, consider diluting with a little water to keep the flavor balanced and prevent the soup from becoming too intense.
- Lentil Variations: Red lentils cook quickly and break down nicely for a creamy texture. If you prefer beans like chickpeas or cannellini, note that these won’t blend into a smooth consistency, giving the soup a chunkier, rustic feel.
- Vegetable Flexibility: This soup is a great canvas for adding more greens. Spinach, kale, or even diced zucchini can be stirred in toward the end of cooking for extra nutrients.
- Adjusting Heat: The combination of cayenne pepper and red chilli flakes gives the soup a gentle kick. Reduce or omit these spices for a milder version suitable for children or sensitive palates.
- Nutritional Benefits: Packed with plant-based protein from lentils, fiber, and low saturated fat, this soup makes a healthy, filling meal. It’s perfect for anyone seeking a nutrient-dense, light yet satisfying dish.
Chef’s Secrets: Tips For Best Flavor
To elevate your soup, start by gently sautéing the vegetables until soft but not browned.
This brings out their natural sweetness and forms a deep flavor base.
Toast the spices briefly before adding liquids; this step releases their aromatic oils, creating a richer, more complex taste.
Using fresh coriander stems in the cooking process adds subtle herbal notes, while reserving the leaves for garnish brightens the final dish.
Finally, a splash of lemon juice just before serving can enhance the flavors even more.
Serving Suggestions: Perfect Pairings And Presentation
This soup shines as a standalone meal due to its hearty texture and satisfying protein content.
For a more filling lunch, serve it alongside crusty whole-grain bread or garlic naan.
A dollop of yogurt or vegan alternative on top adds creaminess and balances the mild heat.
Sprinkle extra chopped coriander for color and freshness.
It also pairs well with a light side salad or roasted vegetables for a complete, wholesome meal.
Storage Tips: How To Keep Soup Fresh
Cool the soup completely before storing.
Refrigerate in an airtight container for up to two days, adding fresh coriander leaves only when ready to serve.
For longer storage, freeze the soup without coriander in freezer-safe bags or containers for up to three months.
When reheating, do so gently on the stovetop over low heat to prevent splitting, stirring occasionally.
If the soup thickens too much after freezing, add a splash of water or stock to achieve the desired consistency.
Frequently Asked Questions
1. Can I use other lentils instead of red lentils?
Yes, but cooking times may vary. Red lentils break down quickly, giving a creamy texture. Green or brown lentils hold their shape, resulting in a chunkier soup.
2. How can I make this soup less spicy?
Simply omit the cayenne pepper and reduce or skip the dried red chilli flakes. You can also serve with a swirl of yogurt to mellow the heat.
3. Can I make this soup in advance?
Absolutely. Make the soup a day or two ahead, refrigerate, and add fresh coriander leaves only when serving. This allows the flavors to meld even more.
4. What other vegetables can I add?
Spinach, kale, zucchini, or bell peppers work wonderfully. Add delicate greens like spinach near the end of cooking to preserve color and nutrients.
5. How do I freeze and reheat the soup?
Let the soup cool, omit fresh coriander, and transfer to freezer-safe bags or containers.
Freeze for up to three months. Defrost overnight in the fridge and gently reheat on the stovetop, stirring occasionally. Add water or stock if the soup is too thick.
