I’m excited to share my recipe for tomato and lentil soup. It’s perfect for cold winter days. This soup is quick to make, ready in about 40 minutes. It’s packed with 16g of protein and 19g of dietary fiber per serving.
Imagine a warm bowl of tomato and lentil soup. It’s made with just 7 ingredients and serves 4. Each serving has 268 calories. It’s also vegetarian, vegan, gluten-free, and dairy-free, making it great for many diets. You can keep it in the fridge for 3-4 days or freeze it for up to 3 months.
Let’s make a big pot of tomato and lentil soup! It’s full of nutrients like 364IU of vitamin A and 29mg of vitamin C per serving. This soup is a wonderful way to warm up and nourish your body. Stay tuned for the next section, where we’ll dive into the introduction to tomato and lentil soup and explore what makes it so special.
Table of Contents
Introduction to Tomato and Lentil Soup
Tomato and lentil soup is a standout for its nutritional benefits and rich taste. It’s a mix of tomato and lentil soup goodness, perfect for a healthy meal. The soup’s tangy tomato broth and sweet lentils delight the taste buds.
Making this soup is quick, with just 10 minutes of prep and 30 minutes of cooking. It’s ready in 40 minutes, great for those in a hurry. Each serving has 177 kcal, 10.5g of protein, and 12.4g of fiber, making it a nutritious choice.
This soup is packed with protein, thanks to the lentils, which make up 25% of it. It also counts as one of the 5 A Day servings of fruits and vegetables. With its nutritional benefits and tasty flavor, it’s a wonderful addition to any meal.
What Makes a Great Tomato and Lentil Soup?
A great tomato and lentil soup balances flavors. You need a tangy tomato broth and sweet lentils. Using quality tomatoes and lentils is key to achieving this balance.
Nutritional Benefits of This Dish
Tomato and lentil soup is full of nutrients. Each serving has iron, potassium, zinc, manganese, and calcium from dillisk. It also has 8g of dietary fiber, making it great for fiber intake. With its protein and low calories, it’s perfect for health-conscious eaters.
The Essential Ingredients
Making a tasty tomato vegetable and lentil soup starts with the right ingredients. You’ll need tomatoes, whether fresh or tinned, and lentils. But what’s the difference between fresh and tinned tomatoes, and which lentils are best?
Fresh Tomatoes vs. Tinned Tomatoes
I find tinned tomatoes easier and more consistent. But, fresh tomatoes offer more flavor. Here’s a quick look at both options:
- Fresh tomatoes: more flavor, but can be time-consuming to prepare
- Tinned tomatoes: convenient, consistent flavor, and easier to use
Different Types of Lentils You Can Use
There are many lentil types for your tomato vegetable and lentil soup. You can choose green, red, or yellow lentils. Each has its own taste and texture. Here’s a brief guide:
- Green lentils: hold their shape well, slightly sweet flavor
- Red lentils: break down quickly, creating a thick, creamy soup
- Yellow lentils: mild flavor, soft texture
Preparing Your Ingredients
To make a tasty spicy tomato and lentil soup, start by preparing your ingredients well. Chop and dice your veggies and get your lentils ready. Begin by sautéing onions, carrots, and lentils in olive oil. This step adds a rich flavor to your soup.
When prepping lentils, make sure to rinse them well and remove any debris. Then, cook them as your recipe suggests. This might involve blending them with vegetable stock and milk for a creamy texture. For a spicy touch, add red pepper flakes or sliced jalapeños to your soup.
- Chop onions and carrots quickly and easily by using a food processor or a sharp knife.
- Prep your lentils by rinsing them and picking out any debris.
- Add some spice to your soup by using red pepper flakes or sliced jalapeños.
By following these tips, you can make a delicious and spicy tomato and lentil soup. It’s perfect for a quick and easy meal. Always use fresh and high-quality ingredients for the best flavor and texture.
Cooking Techniques for the Perfect Soup
For a delicious tomato and lentil soup, try one-pot cooking. It’s perfect for those who are short on time. Start by sautéing onions, garlic, and carrots in a big pot. Then, add lentils, diced tomatoes, and vegetable broth.
Want a richer taste? Use a slow cooker. Brown the onions and garlic first. Then, put everything in the slow cooker and cook on low for 6-8 hours. Here are some tips for cooking the perfect tomato and lentil soup:
- Use a large pot to allow for even cooking and to prevent the soup from burning or sticking to the pot.
- Monitor the heat and adjust as needed to prevent the soup from boiling over.
- Let the soup simmer for at least 20-25 minutes to allow the flavors to meld together.
By following these tips and using the right cooking technique, you can create a delicious and hearty tomato and lentil soup. It’s great for any meal. So, try one-pot cooking and enjoy a perfectly cooked tomato and lentil soup!
| Cooking Method | Cooking Time | Servings |
|---|---|---|
| One-Pot Cooking | 40 minutes | 4 meals |
| Slow Cooker | 6-8 hours | 4 meals |
Seasoning Your Soup
Seasoning your tomato and lentil soup is a fun adventure! You can add salt, herbs, or lemon juice for a citrus kick. The goal is to find the perfect mix that you love.
Herbs like thyme, rosemary, and cumin are great with tomato and lentil soup. Coriander or paprika can add a smoky taste. Don’t be shy to try new seasonings and find your favorite!
Herbs and Spices That Enhance Flavour
Here are some herbs and spices to boost your soup’s taste:
- Thyme: adds a savory flavor
- Rosemary: adds a piney flavor
- Cumin: adds a warm, earthy flavor
- Coriander: adds a citrusy flavor
- Paprika: adds a smoky flavor
Salt vs. Low-Sodium Alternatives
Worried about sodium? No need! There are many low-sodium options for seasoning. Use herbs and spices instead of salt, or try a low-sodium salt substitute. Lemon juice or vinegar can also add flavor without salt.
Customising Your Recipe
Making a tasty tomato vegetable and lentil soup is all about customising it. You can boost the nutrition by adding spinach or kale. These greens add a fresh twist to the soup.
Want to mix things up? Try using chicken or tofu instead of lentils. It’s a fun way to change the flavour and make the soup more exciting.
- Adding extra vegetables like carrots or celery
- Using different types of lentils, such as green or brown lentils
- Adding a splash of cream or coconut milk for a creamy texture
Remember, the key is to have fun and try new things. Experiment with ingredients and flavours until you find what you love. With a bit of creativity, a simple soup can become a hearty and delicious meal.
| Ingredient | Quantity |
|---|---|
| Tomatoes | 2 cups |
| Lentils | 1 cup |
| Vegetable broth | 4 cups |
Tomato and Lentil Soup Variations
Exploring tomato and lentil soup opens up a world of flavors. You can add spices from India or the Middle East for a unique taste. There are endless options to try!
Some popular variations include:
- Indian-inspired: add a blend of warming spices like cumin, coriander, and turmeric to give your soup a distinct flavor
- Middle Eastern-inspired: incorporate sumac, paprika, and a squeeze of fresh lemon juice for a bright and tangy taste
- Mediterranean-inspired: add a sprinkle of oregano, thyme, and a drizzle of olive oil for a hearty and satisfying soup
Seasonal changes can also make your tomato and lentil soup exciting. Use fresh tomatoes in summer and heartier lentils in winter. This keeps your soup fresh and interesting.
With these ideas, you can try a new tomato and lentil soup every time. So, don’t be shy to experiment and find your favorite!
| Variation | Ingredients | Season |
|---|---|---|
| Indian-inspired | cumin, coriander, turmeric | year-round |
| Middle Eastern-inspired | sumac, paprika, lemon juice | year-round |
| Mediterranean-inspired | oregano, thyme, olive oil | year-round |
Red Lentil and Tomato Soup
Equipment
- 1 Pot
- 1 Blender or Immersion Blender (optional, for a creamy texture)
- 1 Wooden spoon
Ingredients
- 1 cup red lentils rinsed
- 1 can 14 oz diced tomatoes (or 2 fresh tomatoes, chopped)
- 1 small onion diced
- 2 cloves garlic minced
- 1 teaspoon cumin
- ½ teaspoon smoked paprika optional
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt & pepper to taste
Instructions
- Heat olive oil in a pot over medium heat. Add onions and cook until soft.
- Stir in garlic, cumin, and paprika. Cook for 30 seconds until fragrant.
- Add diced tomatoes and cook for a couple of minutes.
- Pour in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are soft.
- Blend for a creamy texture or leave it chunky based on preference.
- Season with salt and pepper to taste.
- Serve warm with bread or a squeeze of lemon.
Frequently Asked Question :
Can I Put Tomatoes in Lentil Soup?
Yes! Tomatoes add a rich depth of flavor to lentil soup. They bring a touch of acidity that balances the earthy taste of lentils. Whether you use fresh, canned, or tomato paste, they enhance the overall taste and texture of the soup.
Do Tomatoes Keep Lentils from Cooking?
Yes, but only if added too early. The acidity in tomatoes can slow down the softening of lentils. To avoid this, let the lentils cook until they are mostly tender before adding tomatoes.
What Goes Well with Lentil Soup?
Lentil soup pairs well with:
Bread: Crusty sourdough, naan, or garlic bread
Salad: A simple cucumber or Greek salad
Toppings: Yogurt, fresh herbs, or a squeeze of lemon
Side Dish: Roasted vegetables or rice
Do I Have to Cook Lentils Before Adding to Soup?
No, you can add them directly to the soup. Lentils cook in the broth, soaking up flavor as they soften. Just rinse them well before adding to remove excess starch.
Why Add Tomatoes to Soup?
Tomatoes add acidity, natural sweetness, and umami, making soups taste more vibrant. They also contribute to a thicker texture and a beautiful color. Plus, tomatoes are packed with vitamins and antioxidants!