ONE-POT LENTIL AND TOMATO SOUP
This One-Pot Lentil and Tomato Soup is a hearty and comforting dish that combines effortlessly with protein-packed red lentils, juicy tomatoes, olive oil, salt and flavourful garlic. This soup offers a rich, velvety texture and deep umami taste. The lentil simmered in vegetable broth, which delivers a nourishing meal that is light and filling. The natural creaminess of lentils and simple seasonings make it a perfect go-to recipe for busy weeknights. Whether you enjoy it alone or pair it with crusty bread or a light salad, this one-pot lentil and tomato soup provides a wholesome and satisfying dining experience.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
One-Pot Wonders, Sauté, Simmer
OCCASION/HOLIDAY
Picnic, Casual Dinner, Party
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
- 45 grams | 1.59 ounces | ¼ cup red lentils, rinsed
- 120 grams | 4.23 ounces | ½ cup diced tomatoes (fresh or no-salt-added canned)
- 120 millilitres | 4.06 fluid ounces | ½ cup vegetable broth
- 1 gram | 0.04 ounces | ½ teaspoon garlic, minced
- 37 millilitres | 1.25 fluid ounces | 2½ tablespoons olive oil
- 1 gram | 0.04 ounces | ¼ teaspoon fine sea salt or to taste
- 30 to 60 millilitres | 1.01 to 2.03 fluid ounces | 2 to 4 tablespoons water or extra vegetable broth, as needed
- 1 gram | 0.004 ounces | pinch black pepper, to taste (optional)
- 2 grams | 0.07 ounces | 1 tablespoon chopped fresh parsley or coriander (for garnish)
- 5 millilitres | 0.17 fluid ounces | lemon wedge or 1 teaspoon lemon juice (optional, to finish)
FULL NUTRITIONAL INFORMATION
- Calories:2 kilocalories
- Carbohydrates:2 grams
- Protein:9 grams
- Fat:1 grams
- Saturated Fat:4 grams
- Sugar:1 grams
- Fibre:5 grams
- Sodium:1 milligrams
- Iron:9 milligrams
- Calcium:7 milligrams
- Potassium:5 milligrams
PREPARATION
- Sauté The Garlic: Set a small pot over medium heat, add olive oil, then garlic and cook for 30 seconds until fragrant.
- Add Lentils And Tomatoes: Stir in rinsed red lentils and diced tomatoes and coat in the aromatic oil for 30 seconds.
- Pour In The Broth: Add vegetable broth, stir it and come to a gentle boil in about 1½ minutes.
- Simmer The Soup: Reduce the heat to low, cover it and simmer for 16 minutes until lentils are soft and the texture is silky, so add 2 to 4 tablespoons water/broth as needed to keep the soup loose.
- Season And Blend: Stir in salt and black pepper for extra creaminess, blend about half the soup for 1½ minutes and return it to the pot.
- Serve Warm: Ladle into a bowl, garnish with fresh herbs and a squeeze of lemon with bread or salad, which makes one-pot lentil and tomato soup a satisfying and balanced meal.
PREPARATION TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- Deeper Flavour: A pinch of cumin or smoked paprika complements the tomatoes and lifts one-pot lentil and tomato soup.
- Thicker Body: Mash a few spoonfuls of lentils against the pot or simmer uncovered for a minute.
- Extra Protein: Stir through cooked quinoa or chickpeas near the end.
- Salt Smart: If using salted stock, add less salt initially and adjust at the finish.
- Bright Finish: A little lemon perks up the lentils without adding heaviness.
VARIATIONS
- Creamier Version: Swirl in a tablespoon of coconut milk right before serving, so it flatters one-pot lentil and tomato soup without masking the lentils.
- Hearty Vegetable: Add fine-diced carrot and celery with the lentils for a classic profile.
- Spicy Kick: A pinch of red pepper flakes or cayenne adds warmth.
- Tomato-Forward: Use crushed tomatoes and a splash of tomato passata for a deeper tomato note.
- Protein-Packed: Fold in shredded cooked chicken or tofu cubes after the simmer.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 4 days and resting deepens the flavour of one-pot lentil and tomato soup.
- Freezing: Freeze in portions for up to 3 months and thaw overnight in the refrigerator.
- Reheating: Warm gently on the hob and add a splash of water or broth to loosen to your preferred consistency.
