Hearty Tomato and Lentil Soup
Brown lentils and canned tomatoes simmer with garlic, aromatic herbs, and a squeeze of lemon until the lentils are completely tender and the broth thickens into a hearty, flavorful soup. The ingredient list is short and pantry-friendly, with a cook time of about 40 minutes. A drizzle of olive oil stirred in at the end rounds out the flavor.
Equipment
- Large soup pot
- Wooden spoon
- Chef's knife
- Cutting board
Ingredients
- 2 tablespoons extra virgin olive oil Use high-quality, cold-pressed for best flavor
- 1 medium yellow onion diced finely
- 3 cloves garlic minced
- 1 cup carrots peeled and diced
- 1 cup celery diced
- 1 ½ cups brown lentils rinsed and drained
- 1 teaspoon ground cumin freshly ground if possible
- 1 teaspoon dried oregano Mediterranean variety preferred
- ¼ teaspoon crushed red pepper flakes optional, for mild heat
- 1 tablespoon tomato paste double-concentrated for deeper flavor
- 1 can (15 oz) crushed tomatoes preferably fire-roasted
- 6 cups vegetable broth low-sodium, homemade or store-bought
- 1 teaspoon sea salt adjust to taste
- ½ teaspoon freshly ground black pepper adjust to taste
- 1 tablespoon fresh lemon juice for brightness
- ¼ cup fresh parsley chopped, for garnish
Instructions
- In a large soup pot, heat olive oil over medium heat. Once shimmering, add diced onion, and sauté for 4–5 minutes until translucent and lightly golden.
- Stir in minced garlic, celery, and carrots. Sauté for another 5 minutes until softened and aromatic, stirring occasionally to avoid burning the garlic.
- Add cumin, oregano, and optional red pepper flakes. Toast spices for 1 minute, stirring constantly, until fragrant.
- Stir in tomato paste and cook for 1–2 minutes until it darkens slightly, enhancing umami depth.
- Add in crushed tomatoes, lentils, and vegetable broth. Bring to a boil over high heat, then reduce heat to low and simmer uncovered for 35–40 minutes, stirring occasionally, until lentils are tender but not mushy.
- Stir in lemon juice, salt, and black pepper. Taste and adjust seasoning if needed. Allow soup to rest for 5 minutes post-cooking for flavors to meld.
- Ladle soup into warm bowls and garnish generously with chopped fresh parsley just before serving.
Notes
Michelle’s Tips:
- For a creamier texture, blend a third of the soup using an immersion blender directly in the pot.
- You can substitute brown lentils for green lentils; just adjust cooking time by 5–10 minutes.
- For extra depth, deglaze your pot with 1/4 cup dry white wine before adding the tomatoes.
Nutrition
Calories: 374kcalCarbohydrates: 57gProtein: 20gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 2077mgPotassium: 992mgFiber: 24gSugar: 8gVitamin A: 6670IUVitamin C: 16mgCalcium: 93mgIron: 7mg
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