Tomato Lentil Soup Recipe - Healthy Vegan Comfort Food

Name: Tomato Lentil Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cups vegetable broth; 400g canned diced tomatoes; 400g canned brown lentils, rinsed and drained; 2 carrots, peeled and finely diced; 2 zucchini, finely diced; 1 onion, finely chopped; 2 celery stalks, chopped; 1/2 cup fresh parsley, finely chopped; 1 lemon, juiced; 1 tablespoon olive oil; Salt and black pepper to taste

This tomato lentil soup is everything a healthy soup should be - hearty, satisfying, and packed with nutrients. The combination of protein-rich lentils, fiber-filled vegetables, and tangy tomatoes makes it a complete meal in a bowl that happens to be completely vegan and naturally gluten-free.

What makes this soup special is the balance of flavors: sweet tomatoes, earthy lentils, and a bright squeeze of fresh lemon that lifts everything. It's the kind of soup that makes you feel nourished from the inside out.

Nutritional Powerhouse

Lentils are among the most nutritious foods on the planet, and this soup showcases them beautifully. Here's what makes it so good for you:

Plant protein: About 15g per serving from lentils alone
Fiber: 12g per serving keeps you full longer
Iron: Lentils are one of the best plant sources
Folate: Essential B vitamin for cell health
Lycopene: Powerful antioxidant from tomatoes
Vitamin C: From lemon, parsley, and vegetables

Choosing Your Lentils

This recipe uses canned brown lentils for convenience, but you have options:

Canned brown lentils: Quick and easy, just rinse and add
Dried brown lentils: Cook in the broth for 25-30 minutes
Green lentils: Hold shape better, slightly firmer texture
Red lentils: Break down and thicken the soup naturally

If using dried lentils, you'll need about 1 cup (200g) and may need to add more liquid as they cook.

Building the Vegetable Base

The vegetables in this soup add both nutrition and texture. The combination of carrots, zucchini, onion, and celery creates a classic mirepoix-style base that provides sweetness and depth.

Take time to sauté the vegetables properly - about 10 minutes until softened. This step caramelizes their natural sugars and creates the foundation of flavor for the soup.

The Lemon Finish

Don't skip the fresh lemon juice at the end - it's what transforms this soup from good to great. The acid brightens all the flavors and cuts through the earthiness of the lentils. Add it just before serving for maximum impact.

Make It Your Own

This soup is wonderfully adaptable to your tastes and what you have on hand:

Spice it up: Add cumin, coriander, or a pinch of cayenne
More greens: Stir in spinach or kale at the end
Creamier: Blend half or swirl in coconut cream
Heartier: Add diced potatoes or sweet potatoes
Mediterranean: Top with feta and olives (not vegan)

Meal Prep and Storage

This soup is perfect for meal prep. It actually tastes better the next day as the flavors develop. The soup thickens as it sits because the lentils absorb liquid - just add water or broth when reheating.

It freezes beautifully for up to 3 months, making it ideal for batch cooking. Portion into containers for easy grab-and-go lunches.

Frequently Asked Questions

Can I use dried lentils instead of canned?

Yes! Use 1 cup dried brown or green lentils. Add them with the broth and simmer for 25-30 minutes until tender. You may need to add more liquid as lentils absorb broth while cooking.

Is tomato lentil soup high in protein?

Yes, this soup provides about 15g of plant-based protein per serving from the lentils. Lentils are one of the best plant protein sources and also provide iron, folate, and fiber. It's a complete, satisfying meal.

How do I store tomato lentil soup?

Store refrigerated in an airtight container for 4-5 days. The soup thickens as it sits - add water or broth when reheating. It freezes well for up to 3 months. Thaw overnight in the refrigerator.

What spices go well with tomato lentil soup?

Cumin and coriander are classic additions that complement the earthy lentils. Smoked paprika adds depth. For heat, add cayenne or red pepper flakes. A pinch of cinnamon adds warmth to the tomato base.

Can I make this soup creamier?

Yes! Blend half the soup for a creamier texture while keeping some chunky. Or swirl in coconut cream before serving. For a non-vegan option, add a dollop of Greek yogurt or sour cream.