Red Lentil Tomato Soup (easy + high protein)

Vegan Red Lentil Tomato Soup- Cozy and full of flavor, this lentil soup is simple and easy to make. Each serving packs 11g of protein! 

We’re back with another protein-packed plant-based soup! You’re going to love this one as it’s super simple to make and comes together in a jiffy.

Just sauté your vegetables, add lentils, spices, diced tomatoes and broth, then boil until tender. Blend until smooth (although this step is optional), squeeze in fresh lemon juice and serve. It’s easy, full of flavor and satiating to boot.

Red Lentil Tomato Soup Ingredients

• Onion, Celery, Carrot- My go-to for a flavorful base is always a mixture of these three vegetables. Technically you could leave out the celery or the carrot but for the most well rounded flavor, I recommend using all three.
• Garlic- Fresh garlic is a must, unless you can’t have it for some reason. I always says 3-4 garlic cloves but feel free to use as much as your garlic-loving heart desires.
• Chili Powder and Cumin- These two spices add a bit of depth and warmth to the soup. Most chili powders are mild in flavor but if you use a spicy powder, it will make the soup spicy so just keep that in mind.
• Diced Tomatoes- You can use canned or jarred tomatoes, and they can be crushed or diced. You could even use whole tomatoes so long as you plan to blend the entire soup.
• Tomato Paste- We’re only using one tablespoon of tomato paste to incorporate a deeper umami flavor. If you don’t have any on hand you can leave it out but it is definitely better with!
• Red Lentils- Red lentils are ideal here for their ability to cook quickly. If you use green lentils, the recipe will take longer to cook and may require more broth. The color of the soup will also be more brown than red.
• Vegetable Broth- You can make your own broth using bouillon or use your favorite vegetable broth. My favorite is Better Than Bouillon as it has the best flavor and saves you from buying containers of broth.
• Lemon- A squeeze of fresh lemon juice not only brightens the flavor but also adds vitamin C to help you absorb all of the iron in the lentils. It’s a must in my opinion.

How to Make Red Lentil Tomato Soup

1. Sauté the onion, carrot and celery.
2. Add the garlic and spices. Continue to cook and allow the spices to toast.
3. Pour in the diced tomatoes, tomato paste, lentils and broth. Simmer until tender.
4. Transfer to a blender (or use an immersion blender) and blend until smooth.
5. Squeeze in fresh lemon juice and add salt & pepper, to taste.
6. Serve warm and enjoy!

How to Store Leftovers

Leftover red lentil tomato soup will keep for up to 1 week when sealed in an airtight container and refrigerated. You can also freeze the soup for up to 3 months. Be sure to let it cool completely before sealing and freezing.

More High Protein Soup Recipes to Try

• Broccoli White Bean Soup
• Vegan Tofu Chicken Noodle Soup
• Curried Red Lentil Pumpkin Soup
• Easy Lentil Spinach Soup
• Creamy White Bean Lemon Soup
• Easy Vegetable Minestrone Soup

Print Recipe

5 from 1 vote

Vegan Red Lentil Tomato Soup (easy + high protein)

Cozy and full of flavor, this lentil soup is simple and easy to make. Each serving packs 11g of protein! 

Prep Time15 minutes mins

Cook Time30 minutes mins

Total Time45 minutes mins

Servings: 5 bowls

Ingredients

US Customary - Metric

• 1 tablespoon extra virgin olive oil
• 1 medium onion, finely chopped
• 3 medium carrots, finely chopped
• 3 medium celery ribs, finely chopped
• 4 garlic cloves, minced
• 2 teaspoons ground chili powder
• 2 teaspoons ground cumin
• 1 15-ounce jar diced tomatoes , with their juices
• 1 tablespoon tomato paste
• 1 cup dry red lentils, rinsed and picked through
• 6 cups vegetable broth
• 1 lemon, juiced
• salt & pepper, to taste

Instructions

• In a large pot, warm the olive oil over medium-low heat. Add the onion, carrot and celery and cook for 5 minutes.
• To the pot, add the garlic and spices (chili powder and cumin). Stir while cooking for about 3 minutes, allowing the spices to toast and become fragrant.
• Pour in the diced tomatoes, tomato paste, red lentils, and vegetable broth. Bring to a low boil then reduce to a simmer. Cover and cook for about 20 minutes, until lentils and vegetables are tender. Remove from heat and allow to cool a bit.
• Using an immersion blender (or regular blender), blend the soup until smooth and creamy. If you prefer your soup to have texture, spoon out a small portion prior to blending then add back to the pot afterwards.
• Lastly, squeeze in the fresh lemon juice and season with salt & pepper, to taste. Serve warm, and enjoy!

Notes

Nutrition Facts are for 1/5th of the recipe. They are an estimate and may vary depending upon specific ingredients you choose.

Nutrition

Calories: 211kcal, Carbohydrates: 36g, Protein: 11g, Fat: 3g, Saturated Fat: 0.5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 1214mg, Potassium: 658mg, Fiber: 14g, Sugar: 7g, Vitamin A: 7139IU, Vitamin C: 19mg, Calcium: 68mg, Iron: 4mg

Course: dinner, Soup

Cuisine: American

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!