Red lentil and tomato soup

A smooth, nourishing soup of red lentils and tomato, lightly spiced. High in plant protein and fibre, it is ready in 25 minutes for a comforting, inexpensive dinner.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 100 kcal · 6 g protein · 14 g carbohydrate · 1 g fat

Ingredients

• 200 g red lentils
• 1 tin of chopped tomatoes
• 1 onion
• 1 carrot
• 1 tsp cumin
• 1 tsp turmeric

Method

1. Soften the onion, carrot and spices.
2. Add the red lentils, tomatoes and water.
3. Simmer for 15 minutes.
4. Blend (or not) depending on the texture you want.

Nutritional benefits

Red lentils cook quickly and provide plant protein, fibre and iron, for a very filling main-course soup. Combined with tomato (lycopene) and spices, they make a complete, inexpensive, 100% plant-based dinner. Naturally gluten-free.

Variations and substitutions

• With coconut milk for a creamy version.
• With spinach added at the end of cooking.
• Spicier: ginger, chilli.
• With rice for a more complete dish.

Storage and making ahead

Keeps for 4 days and can be frozen. It thickens as it cools: add water when reheating.

💡 Good to know

There is no need to soak red lentils: they cook in 15 minutes and break down to thicken the soup.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: red lentils · tomatoes · onion · carrot · cumin.

You might also like these recipes: Baked falafels · White bean and vegetable soup · Vegetarian black bean and quinoa chilli.