Red Lentil and Tomato Soup Recipe

Looking for an easy Red Lentil and Tomato Soup recipe? Learn how to make Red Lentil and Tomato Soup using healthy ingredients.


Submitted by eacollins24

Makes 4 servings



Lentils are an excellent source of protein, fiber and folate. Combined with tomatoes, which are a great source of vitamin C and lycopene, this soup makes a wonderfully low fat, nutritious lunch or first course for an evening meal. Prep Time: 20 minutes Cook Time: 45 minutes

Recipe Ingredients for Red Lentil and Tomato Soup

1 tbsp olive oil
1 medium onion, finely chopped
1 garlic clove, crushed
1/2 tsp ground cumin
1/2 tsp ground coriander
1 lb chopped tomatoes (15 ounce can is fine)
3/4 cup red lentils
5 cups of vegetable broth (or low sodium, fat free chicken broth)

Recipe Directions for Red Lentil and Tomato Soup

  1. Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally.

  2. Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly.

  3. Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.

  4. Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently.

  5. Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.

Categories

First Course, Soup

Nutrition Facts
Serving Size 481.3g
Amount Per Serving
Calories
238
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
964mg
40%
Potassium
919mg
26%
Total Carbohydrates
30.2g
10%
Dietary Fiber
12.9g
52%
Sugars
5.8g
Protein
16.8g
Vitamin A 19% Vitamin C 30%
Calcium 5% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin C
  •   Bad points
  • High in sodium
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