Tomato Lentil Soup Recipe
Tomato Red Lentil Soup with warm spices, carrots, and a healthy cream substitute. High in protein and fiber, perfect for meal prep, and an easy staple to help you hit weekly nutrition goals.
Servings: 4 servings
Calories: 396kcal
Equipment
- 1 Medium saucepan
- 1 Large baking sheet (optional for Tofu Crumbles)
- 1 Blender or immersion blender (optional for vegan cream)
Ingredients
Soup Ingredients:
- Drizzle of vegetable broth or olive oil
- 1 medium-large yellow onion chopped
- 3 cloves garlic minced
- 3 tablespoons tomato paste
- 3 sun-dried tomatoes (oil-packed), rinsed and finely minced
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- Salt and freshly ground black pepper to taste
- 1 cup red lentils well rinsed
- 2 large carrots sliced into ¾-inch rounds
- 5 cups vegetable broth plus more as needed
- Chopped cilantro for serving (optional)
Optional Tofu Crumbles:
- 16 ounces super firm tofu or extra firm tofu
- 2 teaspoons garlic powder or to taste
- 1 ½ tablespoons nutritional yeast optional
- 1 ½ tablespoons tamari or soy sauce (preferably low sodium)
- 1 teaspoon sriracha optional
- Drizzle of olive oil optional
Optional Nondairy Cream:
- ½ cup water
- 4 tablespoons hemp hearts
- 1 ½ teaspoons mellow miso
- 1 small clove garlic
Instructions
- Sauté the onion. Warm a splash of broth in a pot and cook the chopped onion for about 5 minutes, or until softened, stirring frequently.
- Add garlic, tomato paste, sun-dried tomatoes, and spices. Stir in the garlic and cook 1 minute. Add tomato paste, minced sun-dried tomatoes, smoked paprika, cumin, turmeric, salt, and black pepper. Cook 2 minutes, stirring frequently.
- Add lentils, carrots, and broth. Stir in the rinsed red lentils, carrot rounds, and 5 cups vegetable broth. Bring the liquid to a boil, reduce the heat to a simmer, and cook about 20 minutes, or until lentils are soft and carrots are tender. Skim off any foam if needed.
- OPTIONAL: Meanwhile, make the tofu crumbles, if using. Grate firm tofu on the largest holes of a box grater. If using super-firm tofu, no need to press first; simply pat it dry and grate.Toss the grated tofu with garlic powder, nutritional yeast, tamari, and a little sriracha. Add a drizzle of olive oil if using.Spread evenly on a lined or non-stick baking sheet.Bake at 375°F, tossing every 10 minutes, until golden and lightly crisp — about 25 minutes.
- OPTIONAL: Blend the vegan cream, if using.Add the water, hemp hearts, miso, lemon juice, and garlic to a high-speed blender and blend for about 60 seconds, or until completely smooth and creamy. Adjust the thickness with more water as needed, then season to taste with additional lemon juice, salt, and pepper.
- Serve. Ladle into bowls and top with cilantro and tofu crumbles and cream, as desired.
Notes
Nutrition information includes tofu crumbles.
Nutrition with tofu and nondairy cream: 489 kcals, 40 grams protein, 21 grams fiber, 8mg iron.
Nutrition with nondairy cream (no tofu crumbles): 307 kcals, 20 grams protein, 18 grams fiber, 7 mg iron.
Cream: Add a drizzle of my healthy 5-minute Nondairy Cream Substitute or my Tofu Cream for a creamier, richer soup with extra protein.
Nutrition
Calories: 396kcal | Carbohydrates: 44g | Protein: 34g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.2g | Sodium: 355mg | Potassium: 973mg | Fiber: 20g | Sugar: 6g | Vitamin A: 6604IU | Vitamin C: 8mg | Calcium: 132mg | Iron: 6mg
