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