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.