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Tomato Lentil Soup Recipe

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4.1 from 9 reviews

This hearty and comforting tomato lentil soup combines tender green or brown lentils, fresh vegetables, and a bright tomato base. Naturally vegan and easy to prepare, it’s perfect for a nutritious dinner or meal prep. The soup features a harmonious blend of savory and slightly sweet flavors with a creamy finish from tahini, and optional add-ins like spinach or corn for extra texture and nutrition.

Ingredients

For the Lentils

  • 1 heaping cup green or brown lentils, rinsed and picked over
  • 4 cups water for cooking lentils
  • 2 bay leaves

For the Soup

  • 1 tablespoon extra virgin olive oil or water/broth for oil-free option
  • 1 medium yellow onion, finely diced
  • 1 large carrot, finely diced
  • 3 celery stalks, finely diced
  • 1 tablespoon sea salt, measured separately to season in layers
  • 4 cloves garlic, minced
  • 6 cups water or 6 cups low sodium vegetable broth (if broth used, omit bouillon cubes)
  • 2 vegan bouillon cubes
  • 1 large Yukon Gold potato, finely diced
  • 1 teaspoon dried thyme
  • ¼ teaspoon red pepper flakes
  • 1 (28-ounce) can crushed tomatoes
  • 1 tablespoon tamari
  • 1 teaspoon maple syrup
  • 1 tablespoon tahini
  • Black pepper to taste
  • 1–2 light splashes balsamic vinegar to taste

Optional Add-ins

  • 1–2 handfuls fresh baby spinach, whole or chopped
  • 1 cup frozen corn (white or yellow)
  • Fresh herbs like chopped parsley, thyme, or basil (to add once heat is off)

Instructions

  1. Cook the Lentils: In a small saucepan, combine the rinsed lentils, 4 cups of water, and bay leaves. Bring to a boil, then reduce the heat to a light simmer. Partially cover and let cook for about 25 minutes until the lentils are tender. Most of the water will be absorbed; save any remaining liquid to add to the soup. Skim off any foam that forms, remove the bay leaves, and set the lentils aside.
  2. Prepare the Soup Base: While the lentils cook, heat olive oil or water in a large Dutch oven or heavy-bottomed soup pot over medium heat. Add the diced onion, carrot, and celery with a pinch of the pre-measured salt. Cook for 7 to 10 minutes until the vegetables are softened and lightly golden, adding small splashes of water if the pot starts to dry out. Add minced garlic and cook for 30 to 60 seconds until fragrant.
  3. Add Broth and Seasonings: Pour in 6 cups of water or low sodium vegetable broth, add vegan bouillon cubes, diced Yukon Gold potato, dried thyme, red pepper flakes, and a few more pinches of salt. Bring the mixture to a boil, then reduce the heat to a gentle simmer. Partially cover and cook for 15 minutes until the potatoes are almost tender.
  4. Combine Tomatoes, Lentils, and Flavors: Stir in the crushed tomatoes, cooked lentils with any remaining cooking liquid, tamari, and maple syrup. Simmer the soup for an additional 5 minutes until the potatoes are fully tender and the flavors meld.
  5. Finish the Soup: Turn off the heat. Stir in tahini, black pepper, and balsamic vinegar to taste. Adjust salt as needed. Optionally, for a creamier texture, blend a small portion of the soup using an immersion blender.
  6. Add Optional Ingredients and Rest: If desired, stir in fresh baby spinach, frozen corn, or fresh herbs after turning off the heat. Let the soup rest for 10 minutes to allow flavors to develop, then taste again and adjust seasonings if necessary.
  7. Serve: Ladle the soup into bowls. Serve with warm, crusty bread or homemade croutons. Optional toppings include a drizzle of olive oil, flaky salt, chopped fresh parsley, or vegan parmesan cheese.

Notes

  • Use a heavy-bottomed pot or Dutch oven for even heat distribution and steady simmering.
  • For an oil-free version, sauté the vegetables using water or broth instead of olive oil, and finish with tahini for richness.
  • Measure salt into a small bowl beforehand to easily add it in layers and adjust seasoning gradually.
  • Skim foam from the cooking lentils for a cleaner flavor and clearer broth.
  • Taste the soup before serving to balance salt, acidity, and seasoning. Add optional drizzles of olive oil, balsamic vinegar, or vegan almond parmesan.
  • Optional add-ins like fresh spinach or frozen corn should be added after turning off the heat to preserve their texture and color.
  • Optional toppings include olive oil, flaky salt, parsley, and vegan parmesan cheese to enhance the serving.

Find it online: https://bitezly.com/tomato-lentil-soup-recipe/