Tomato Red Lentil Soup (34G Protein)

Easy Tomato Red Lentil Soup is my cozy, protein-rich bowl for busy days. It's naturally full of antioxidant-rich ingredients - lycopene from tomatoes and beta-carotene from carrots. The lentils add fiber and plant protein, the spices bring warmth, and everything comes together in one simple pot. Add baked crispy tofu crumbles for a protein boost.

Tomato lentil soup with crumbled tofu in two white bowls.

👩🏽‍⚕️ Nutritionist's Note:

As a dietitian, I love this soup because it's simple, satisfying, and packed with essential nutrients. Tomatoes and carrots provide lycopene and beta-carotene-carotenoids linked to healthier cognitive aging and a reduced risk of dementia-while red lentils add fiber and plant protein. Since carotenoids are fat-soluble, cooking them and pairing them with even a small amount of fat boosts absorption, which is where the tofu crumbles or cream helps. The result is a cozy, flavorful bowl that also supports long-term brain, gut, and metabolic health.

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👩🏽‍⚕️ Nutritionist's Note:
👩🏼‍🌾 Ingredients & Health Benefits
🍅 What Makes this Tomato Lentil Soup Unique
🥕 Substitutions
📝 Tips for Making Tomato Lentil Soup
💪🏼 Tips for Boosting Protein
Tomato Lentil Soup Recipe
⚖️ Convert the Recipe to Metric (g & mL)
✔️ Storage & Reheating Tips
💦 How to Rinse Red Lentils (and Why It Matters)
🥣 More High-Protein Soups & Stews to Try
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Red lentils, four carrots, sun-dried tomatoes, onion, garlic, tomato paste, and cilantro.

Yellow onion: Creates a savory base and adds natural sweetness as it cooks.
Garlic: Adds depth and aroma, and its natural sulfur compounds may help enhance the absorption of plant-based iron and zinc in meals like this one.
Carrots: Add gentle sweetness and vibrant color; thicker slices keep their texture.
Red lentils: Cook quickly, thicken the soup naturally, and provide satisfying plant protein and fiber.
Tomato Paste + Sun-Dried Tomatoes: Concentrate the tomato flavor and contribute antioxidant-rich color and richness.
Smoked Paprika, Cumin, Turmeric: Warm spices that build flavor and add a subtle lift of color and complexity.
Vegetable broth: Use a broth you enjoy - it sets the overall tone of the soup.
For the optional tofu crumbles: Use super-firm or extra-firm tofu, and season with garlic powder, nutritional yeast, and tamari or soy sauce.

See the printable recipe card below for quantities.

🍅 What Makes this Tomato Lentil Soup Unique

Most tomato lentil soups rely on canned tomatoes - here's what makes this version different.

This Tomato Red Lentil Soup uses sun-dried tomatoes and tomato paste instead of fresh or canned tomatoes for a deeper, more concentrated flavor without watering the soup down.
I use sun-dried tomatoes and tomato paste here, which give intense tomato flavor without the dilution you get from fresh or canned.
No fresh or canned tomatoes - just sun-dried tomatoes and tomato paste for rich, concentrated flavor that stays bold.
Sun-dried tomatoes and tomato paste add a deep tomato flavor without extra liquid from canned or fresh tomatoes.

🥕 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Red lentils: Use green or brown lentils instead. They take longer to soften and won't break down as much, adding more texture to the soup. Add extra broth as needed and cook for longer until tender.
Carrots: Use sweet potatoes or butternut squash cubes for a similar sweetness and texture.
Sun-dried tomatoes: Use finely chopped roasted red peppers for a sweet, smoky note or a handful of finely chopped fresh tomatoes with capers.
Acidity: Add a splash of fresh lemon juice or vinegar (balsamic or apple cider) to brighten the soup.
Vegan cream: Add a dollop of my healthy tofu cream for a creamier soup and an additional protein boost, as well as heart-healthy fats for better nutrient absorption.

📝 Tips for Making Tomato Lentil Soup

These additional tips will help you get the best results from this recipe.

Softened cooked chopped onion in a saucepan.

When softening the onion: Keep the heat medium-low so the onion sweetens without browning. A little extra time here always improves the final flavor.

Softened cooked chopped onion and garlic in a saucepan.

When adding the garlic: Stir continuously for that one minute - garlic burns quickly, and even light browning can make the soup taste bitter.

Cooked onion, tomato paste, seasoning, and sun-dried tomatoes in a saucepan.

Let the tomato paste and spices cook for a full minute or two before adding any liquid.

Cooked aromatics, sun-dried tomatoes, and tomato paste in a saucepan.

Spread the tomato paste across the bottom of the pot. This caramelizes the tomato paste and "blooms" the spices, giving the soup a deeper, more rounded flavor. You'll know it's ready when it darkens slightly and has a sweet toasty smell.

Vegetable broth, red lentils, aromatics, seasoning, and carrots cooking.

Before adding the carrots & lentils:
Make sure they're rinsed until the water runs mostly clear. This removes excess starch and reduces foaming later. Keep the carrots thick (about ¾ inch), so they hold their shape. Thinner slices may dissolve into the soup as the lentils break down.

Cooked tomato lentil soup in a saucepan.

A gentle simmer is best - too vigorous, and the lentils can break apart unevenly. If foam collects on top, skim it off for a cleaner flavor and texture. Red lentils absorb liquid quickly. If the soup thickens more than you'd like, stir in extra broth or water in small amounts until it reaches your preferred consistency.

💪🏼 Tips for Boosting Protein

When I want extra protein, I reach for add-ins like these:

If using tofu cream, add it after cooking to maintain its silky texture. Start with a spoonful or two, taste, and add more gradually. If you stir in too much at once, it can mellow the spices more than intended. If you decide to blend the soup, blend only a portion and return it to the pot - this keeps some texture while giving a creamy finish.

Tomato lentil soup with tofu cream and crumbled tofu in a white bowl with a baking sheet of crumbled tofu, chopped cilantro, a pot of soup, and tofu cream.

For a heartier bowl, top the soup with tofu crumbles or stir them in after cooking - it creates a vegan "chicken and lentil soup" vibe with extra protein and texture. See recipe card below for details.

⚖️ Convert the Recipe to Metric (g & mL)

Use these AI tools to do this:

✔️ Storage & Reheating Tips

These simple steps preserve flavor, texture, and the powerful nutrients.

Refrigerator: Store any remaining tomato lentil soup in an airtight container for up to 5 days. The tofu crumbles should be kept separately in their own container. When reheating, warm the soup gently on the stovetop or in the microwave, adding a splash of water or broth if it becomes too thick.
Freeze for up to 3 months. Let the soup cool completely before transferring it to freezer-safe containers. Leave a little space at the top to allow for expansion.
Reheating: Warm the soup on the stovetop over low heat or in the microwave. Add a splash of water or broth to loosen it, since lentils may absorb liquid over time. There's no need to heat the tofu crumbles - spoon them onto the warmed soup and mix before serving.

💦 How to Rinse Red Lentils (and Why It Matters)

Place the red lentils in a bowl and cover them with cool water. Gently swirl them with your hand, then pour off the cloudy water. Repeat this process a few times until the water runs clear.

Rinsing this way removes excess starch and any dust from processing, helping the lentils cook more evenly and reducing the foam that can build up as the soup simmers. It takes only a minute and gives you a cleaner flavor and smoother texture.

Soaking red lentils offers little benefit and isn't necessary for this recipe. Rinsing until the water runs clear is the most effective and practical step.

🥣 More High-Protein Soups & Stews to Try

This Easy Red Lentil Soup with Carrots and greens, simmered in a mild curry broth, requires just a handful of ingredients: lentils, carrots, kale, and lemon juice.

Meet your daily iron needs with this Iron-Rich Easy Dal. Made with lentils, warming spices, and tomatoes, it is a cozy, meal-prep friendly comfort meal

Try my High-Protein Vegan Soup made with whole red peppers, fresh tomatoes, hearty beans for protein, and a silky chickpea or tofu cream in place of dairy.

You may also enjoy this Easy Vegan Bean & Barley Soup recipe. It's the perfect weeknight dinner-and the leftovers make a delicious, protein-rich lunch!

This One-Pot Creamy Greens & Beans Soup is a true nutritional powerhouse, delivering 30 grams of protein per serving and bone-friendly nutrients.

🙋🏽‍♀️ Recipe FAQs

Can I make this in a crockpot?

Yes. Add all the ingredients (except the tofu crumbles) to the crockpot and cook on Low for 6-7 hours or High for 3-4 hours, until the lentils and carrots are tender. Top with the tofu crumbles (if using) after cooking, before serving.

Is lentil soup good for weight loss?

Lentil soup can be a helpful option for people with weight-related goals because it's naturally high in fiber and plant protein - the two nutrients that contribute most to fullness and steady energy. Protein is the most satiating macronutrient, which is why lentils keep you satisfied without feeling heavy. While no single food leads to weight loss on its own, meals like this can support a more sustainable, balanced eating pattern.

How do you thicken lentil soup?

Red lentils naturally break down as they cook, which thickens the soup on its own. If you want it even thicker, you can simmer it uncovered for a few extra minutes, mash some of the lentils with the back of a spoon, or blend a small portion of the soup and stir it back in. Adding a spoonful of tofu cream will also give it a richer, creamier texture.