Print Recipe

Lentil & Tomato Soup

Author: chefs-mate Cooking Method: Boiling, Frying Cuisine: Mediterranean Courses: Soups

Difficulty: Intermediate

Servings: 8 Calories: 69.6

Dietary:

G Gluten-free V Vegan V Vegetarian

Description

This comforting Lentil & Tomato Soup is a staple of Mediterranean cuisine, offering a perfect balance of earthy legumes and bright acidity. The dish features brown or green lentils simmered with aromatic onions, garlic, and a blend of cumin and coriander for depth. Stewed tomatoes provide a rich base, while a small amount of rice adds body and creaminess to the broth. It is an ideal meal for chilly evenings, offering a hearty texture without being overly heavy. This vegan-friendly dish is excellent for meal prep, as the flavors deepen overnight. It pairs wonderfully with crusty bread or a simple green salad.

Directions

Place lentils and water in a large saucepan and bring to a boil.
Cover and cook over medium heat for 25 minutes.
While the lentils cook, heat olive oil in a frying pan over medium heat.
Add chopped onions and crushed garlic to the frying pan.
Saut&# 195;Â© onions and garlic until they turn golden brown.
Stir in stewed tomatoes, salt, cumin, coriander, pepper, cayenne, and white rice.
SautÃÂ© the mixture for another 5 minutes to blend flavors.
Pour the frying pan contents into the saucepan with the lentils.
Bring the combined mixture back to a boil.
Cover and reduce heat to low; cook for 20 minutes or until rice and lentils are tender.
Remove from heat and stir in lemon juice.
Serve hot.

Nutrition Facts

Servings 8

Amount Per Serving
Calories 69.6kcal

% Daily Value *
Total Fat 0.2g1%
Saturated Fat 0.1g1%
Cholesterol 0.0mg0%
Sodium 1.2mg1%
Total Carbohydrate 12.0g4%
Dietary Fiber 4.7g19%
Sugars 1.1g
Protein 5.4g11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: This soup keeps well in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months.

Variations: For a thicker soup, blend half the mixture before serving. You can add spinach or kale in the last 5 minutes of cooking for extra greens.

Tips: Brown or green lentils hold their shape best. Red lentils will break down and make a creamier, porridge-like consistency.

Safety: Ensure lentils are thoroughly rinsed to remove any dust or debris before cooking.

Lentil & Tomato Soup