Spicy Lentil Tomato Soup
A cozy, plant-based soup bursting with flavors from tomatoes, warming spices, and tender red lentils. Quick to prepare, high in fiber and protein, and low in saturated fat, this soup is perfect for everyday meals, meal prep, or a comforting lunch on chilly days.
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.
