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!
Servings: 5 bowls
Calories: 211kcal
Ingredients
- 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