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SPICY LENTIL AND TOMATO SOUP
06

SPICY LENTIL AND TOMATO SOUP

NUTRITION
HEALTHY RECIPES
Mar 04, 2025

SPICY LENTIL AND TOMATO SOUP

This Spicy Lentil and Tomato Soup is a nutritious, flavour-packed dish that combines tender red lentils with tangy tomatoes and warming spices. With cumin, garlic and red chilli powder, it has a bold and slightly smoky heat that balances perfectly with the sweetness of the tomatoes. The lentils add a creamy, hearty texture while providing a rich source of plant-based protein and fibre, making this soup a filling yet healthy choice. This one-pot wonder is simple to prepare and ready in under 30 minutes, making it perfect for quick weeknight dinners or meal prep. Serve it as a light lunch, a comforting dinner or a side dish alongside warm flatbread. It’s naturally vegan, gluten-free and dairy-free, making it suitable for a variety of dietary preferences. Garnish with fresh herbs or a drizzle of lemon juice for an added burst of freshness.

RECIPE CATEGORY

Soups & Stews, Dinner, Lunch

SERVING SIZE

1

CUISINE

Mediterranean, Middle Eastern, Indian

PREPARATION/TECHNIQUES

One-Pot Meal, Simmer, Quick & Easy

OCCASION/HOLIDAY

Winter Warmer, Meal Prep, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Dairy-Free, Gluten-Free, High Fibre, High Protein

DISH TYPE

Soup, Comfort Food, Protein-Rich Dish

INGREDIENTS

There are the following ingredients for Spicy Lentil and Tomato Soup:

  • ¼ cup red lentils
  • ½ cup diced tomatoes
  • ½ teaspoon cumin
  • ½ teaspoon red chilli powder
  • ½ teaspoon garlic, minced
  • ½ teaspoon olive oil
  • 1 cup vegetable broth
  • ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

  • Calories: 160 kcal
  • Carbohydrates: 26g
  • Protein: 9g
  • Fats: 3g
  • Fibre: 7g
  • Sugar: 5g
  • Sodium: 420mg

PREPARATION

  • Prepare the ingredients: Rinse the red lentils under cold water until the water runs clear.
  • Sauté the garlic: Heat olive oil in a saucepan over a medium flame. Add minced garlic and sauté until fragrant.
  • Add the spices: Stir in cumin and red chilli powder, allowing the spices to toast for about 30 seconds to release their aroma.
  • Cook the lentils: Add the rinsed lentils, diced tomatoes and vegetable broth. Stir it well.
  • Simmer: Bring the soup to a boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
  • Adjust seasoning: Add salt and more broth if needed to reach your desired consistency.
  • Serve: Ladle the soup into a bowl and garnish with fresh cilantro or a squeeze of lemon juice.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

  • For a creamier soup: Blend half of the soup using an immersion blender to create a rich, thick texture.
  • Make it heartier: Add chopped carrots or bell peppers for extra nutrients and flavour.
  • Adjust the spice level: Reduce or increase the red chilli powder based on your preference.
  • For a smoky depth: Add a pinch of smoked paprika or a dash of liquid smoke.
  • Enhance the flavour: Finish with a swirl of coconut milk or a dollop of Greek yoghurt.

VARIATIONS

  • High-Protein Version: Stir in cooked quinoa or chickpeas for additional protein.
  • Spicy Moroccan Twist: Add the ground coriander, cinnamon and a pinch of harissa for a North African touch.
  • Indian Dal-Inspired: Incorporate turmeric, ginger and serve with warm roti.
  • Chunky Vegetable Version: Add zucchini, spinach or sweet potatoes for more texture.
  • Lemon-Garlic Infusion: Add extra lemon juice and roasted garlic for a refreshing, tangy taste.

PREPPING AND STORAGE

  • Refrigeration: Store leftover soup in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze in portion-sized containers for up to 3 months. Thaw overnight in the fridge before reheating.
  • Reheating: Warm on the stovetop over low heat, adding a splash of broth if needed.

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