RecipesLunch
Lunch
Spiced Red Lentil and Tomato Soup
Red lentils and tomatoes blended down to a silky, warmly spiced bowl, cumin and smoked paprika keeping the heat gentle while the tomato carries the sweetness. A proper cold-day soup that only gets better the next day.
- Serves
- 4
- Prep
- 10min
- Cook
- 35min
- Total
- 45min
Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic
Per serving
- Calories
- 365kcal
- Protein
- 20.6g
- Carbs
- 60.7g
- Fat
- 6.4g
- Fibre
- 9g
01
Ingredients
For 4 servings · MetricUS
- 300gred lentilsone bag, rinsed
- 800gchopped tomatoestwo tins
- 1onion, diced
- 3 clovesgarlic, crushed
- 1carrot, diced
- 2 tspground cumin
- 1 tspsmoked paprika
- 1 tbspolive oil
- 900mlvegetable stock
- salt and black pepperto taste
- 2% Greek yoghurt, to serveoptional
- 10 ozred lentilsone bag, rinsed
- 2 canstomatoes15 oz each
- 1onion, diced
- 3 clovesgarlic, crushed
- 1carrot, diced
- 2 tspground cumin
- 1 tspsmoked paprika
- 1 tbspolive oil
- 4 cupsvegetable stock
- salt and black pepperto taste
- 2% Greek yoghurt, to serveoptional
02
Method
Build the base.
Warm the olive oil in a large pot over medium heat.
Add the onion and carrot and cook for 6 to 7 minutes, until the onion softens and turns translucent.
Stir in the garlic, cumin and smoked paprika. Cook for 1 minute, until fragrant, stirring so the spices don't catch.
Simmer.
Add the chopped tomatoes, rinsed red lentils and stock. Stir well, bring to a simmer, then reduce the heat to low.
Partially cover and simmer for 25 minutes, stirring occasionally, until the lentils have fully broken down and the soup has thickened.
Blend.
Blend until smooth, using a stick blender directly in the pot or in batches in a countertop blender.
Loosen with a splash of water or stock if it's thicker than you want.
Season and serve.
Season with salt and black pepper to taste.
Ladle into bowls, serve a quarter of the pot per person, and add a spoon of yoghurt on top if using.