Creamy Tomato & Red Lentil Soup
A comforting and nutritious soup featuring red lentils and crushed tomatoes, creating a naturally creamy texture without any dairy. It's a hearty meal perfect for a quick weeknight dinner or a warming lunch.
For 6 servings
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the minced garlic, ground cumin, and smoked paprika. Cook for another minute until fragrant, being careful not to burn the garlic.
Add the rinsed red lentils, crushed tomatoes, vegetable broth, and bay leaf to the pot. Stir well to combine all ingredients.
Bring the soup to a rolling boil, then reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the red lentils are completely tender and have broken down, naturally thickening the soup. Stir occasionally to prevent sticking.
Remove and discard the bay leaf. Taste the soup and season generously with salt and freshly ground black pepper. Adjust seasonings as needed to your preference.
For an extra creamy texture, you can use an immersion blender to blend a portion (about 1/3 to 1/2) of the soup directly in the pot, or carefully transfer batches to a regular blender, then return to the pot. This creates a smoother consistency while still leaving some texture.
Serve the creamy tomato and red lentil soup hot, garnished with fresh chopped parsley or cilantro, and a drizzle of extra virgin olive oil if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse Lentils Thoroughly: Always rinse red lentils under cold water before cooking to remove any debris and excess starch, which can make the soup cloudy.
- 2Adjust Consistency: If the soup becomes too thick after simmering or reheating, simply add a little more vegetable broth or water until it reaches your desired consistency. If it's too thin, simmer uncovered for a few more minutes.
- 3Flavor Development: Don't rush the initial sautéing of the aromatics (onion, carrot, celery, garlic) and spices; this step is crucial for building the foundational depth of flavor in your soup.
- 4Batch Cooking & Freezing: This soup freezes beautifully. Make a larger batch and freeze individual portions in airtight containers for quick, healthy, and convenient meals later.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes along with the other spices for a subtle heat, or stir in a dash of your favorite hot sauce at the end for a bolder kick.
Added GreensAdded Greens
Stir in a handful of fresh spinach or chopped kale during the last 5 minutes of simmering until wilted for an extra boost of nutrients and color.
Herbal BoostHerbal Boost
Incorporate dried oregano or thyme (½ tsp each) along with the cumin and paprika for a different aromatic profile that complements the tomatoes and lentils.
Why this is on our healthy list.
Rich in Fiber
Red lentils are an excellent source of dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, contributing to weight management.
Plant-Based Protein
This soup provides a significant amount of plant-based protein from the red lentils, essential for muscle repair, growth, and overall body function, making it a satisfying vegetarian meal.
Antioxidant Power
Tomatoes are packed with lycopene, a powerful antioxidant that may help protect cells from damage, reduce inflammation, and support heart health.
Frequently asked questions
While other lentils like green or brown can be used, red lentils are preferred for this recipe as they break down easily, creating the signature creamy texture. Other lentils will retain their shape more and require longer cooking times.
