Tomato Red Lentil Soup
A warming and protein-rich soup, blending red lentils with spiced tomatoes for a quick, healthy, and satisfying meal. Perfect for lunch, dinner, or meal prep, this soup is packed with flavor, fiber, and essential nutrients. Ready in under 30 minutes, it’s ideal for everyday cooking with pantry-friendly ingredients.
Equipment
- 1 large saucepan
- 1 chopping board
- 1 chef’s knife
- Measuring Cups and Spoons
- Wooden spoon or spatula
- Handheld blender (optional)
- Soup bowls for serving
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 leaves plus stems finely chopped
- 1 heaped tablespoon tomato puree
- 1 can chopped tomatoes 400g / 14.5oz
- 1 litre vegetable stock made with 2 stock cubes
- 150 g dried red lentils 1 cup
- 2 dried bay leaves
- ¼ teaspoon sugar
- ½ teaspoon sea salt
- ¼ teaspoon freshly cracked black pepper
Instructions
- Prepare Ingredients: Before you start cooking, gather all your ingredients and prepare them. Peel and finely chop the onion, carrot, and celery. Mince the garlic cloves and finely chop the coriander stems, keeping the leaves separate for garnish. Open the can of chopped tomatoes, measure out the tomato puree, lentils, and vegetable stock. Having everything ready will make cooking smoother and help avoid interruptions.
- Heat Oil and Sauté Vegetables: Place a large saucepan over medium heat and add the olive oil. Allow it to warm for about 30 seconds, just until it glistens but does not smoke. Add the chopped onion, carrot, and celery. Stir gently to coat the vegetables in oil. Cook for about 8–10 minutes, stirring occasionally, until vegetables are soft and fragrant but not browned. This step develops the sweet, aromatic base of the soup.
- Add Garlic and Spices: Once vegetables are softened, add the minced garlic, dried red chilli flakes, cayenne pepper, dried oregano, and ground cumin. Stir well so the spices coat the vegetables evenly. Add the finely chopped coriander stems for a subtle herbal undertone. Let the mixture cook for about 1 minute, stirring constantly to release the aromas of the spices without burning them.
- Incorporate Tomato Puree: Add a heaped tablespoon of tomato puree to the pan and stir thoroughly so it blends with the vegetables and spices. Allow it to cook for 1–2 minutes, stirring constantly. This helps the puree develop a rich depth of flavor while avoiding sticking or burning.
- Add Chopped Tomatoes and Stock: Pour in the canned chopped tomatoes with their juice. Stir to combine thoroughly. Add the vegetable stock, ensuring it covers all ingredients evenly. Stir again so everything is well distributed. This step creates the flavorful base of the soup.
- Add Lentils and Bay Leaves: Rinse the dried red lentils under cold water to remove starch. Add the lentils to the saucepan, stirring them into the tomato-stock mixture. Add the bay leaves, sugar, sea salt, and freshly cracked black pepper. Stir gently to combine. This seasoning stage ensures the soup develops a balanced taste throughout cooking.
- Simmer the Soup: Bring the soup to a gentle boil over medium-high heat, then lower the heat to let it simmer uncovered for about 20 minutes. Stir occasionally to prevent lentils sticking to the base. As the lentils soften, they will thicken the soup naturally and infuse it with rich flavor.
- Blend for Creaminess (Optional): Once the lentils are fully cooked and the soup thickened, remove the bay leaves. For a smooth, velvety texture, use a handheld blender to blend the soup directly in the pot. Alternatively, leave it chunky for a rustic feel. Blending is optional but gives a creamier mouthfeel.
- Add Fresh Coriander Leaves: Stir in the reserved fresh coriander leaves after blending (if blending was done). This step adds fresh, vibrant flavor and aroma. Coriander leaves should be added at the very end to preserve their color and taste.
- Serve and Garnish: Ladle the hot soup into bowls. Add a dollop of yogurt on each serving for creaminess, if desired. Sprinkle with extra coriander leaves for garnish. Serve immediately with crusty bread or warm flatbreads to complete this comforting meal.
Notes
- Stock Choice: Vegetable stock cubes work well for convenience, but homemade or store-bought stock can also be used. If using a store-bought stock, dilute with half a cup of water to avoid an overly strong flavor.
- Lentil Alternatives: Red lentils are ideal as they cook quickly and create a creamy texture. Chickpeas or cannellini beans can be used instead, but keep in mind they will change the texture and may require longer cooking time.
- Vegetable Additions: This soup is versatile — adding leafy greens such as spinach or kale during the final simmer can boost nutrients and flavor.
- Spice Adjustments: If you prefer a milder version, omit the cayenne pepper and reduce chilli flakes. For a more intense kick, increase the amount of spices slightly.
- Nutritional Note: This soup is high in fiber and plant-based protein while being low in saturated fat. The nutritional values depend on the stock and toppings used.
- Freezing & Reheating: Do not add coriander before freezing. Let the soup cool, transfer to freezer-safe containers, and remove excess air. Freeze for up to three months. Thaw overnight in the refrigerator and reheat gently on the stove.
- Meal Prep Tip: This soup can be made ahead and stored in the fridge for up to two days. Add coriander leaves and yogurt only when serving to preserve freshness.
