Lentil & Tomato Soup

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.

Cooking Method: Boiling, Frying

Cuisine: Mediterranean

Courses: Soups

Difficulty: Intermediate

Servings: 8

Calories: 69.6

Dietary: Gluten-free, Vegan, 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.

Ingredients

1 cup Lentils, rinsed
7 cups water
1 Tablespoon olive oil
2 medium onions, chopped
4 cloves garlic, crushed
2 cups stewed tomatoes
2 teaspoons salt
1 teaspoon cumin
1 teaspoon ground coriander seeds
1/2 teaspoon pepper
1/8 teaspoon cayenne
1/4 cup white rice, uncooked
1/4 cup lemon juice

Directions

1
Place lentils and water in a large saucepan and bring to a boil.
2
Cover and cook over medium heat for 25 minutes.
3
While the lentils cook, heat olive oil in a frying pan over medium heat.
4
Add chopped onions and crushed garlic to the frying pan.
5
Saut&# 195;Â© onions and garlic until they turn golden brown.
6
Stir in stewed tomatoes, salt, cumin, coriander, pepper, cayenne, and white rice.
7
SautÃÂ© the mixture for another 5 minutes to blend flavors.
8
Pour the frying pan contents into the saucepan with the lentils.
9
Bring the combined mixture back to a boil.
10
Cover and reduce heat to low; cook for 20 minutes or until rice and lentils are tender.
11
Remove from heat and stir in lemon juice.
12
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.

Keywords: lentil, tomato, soup, mediterranean, vegan, healthy, comfort food, dinner, meal prep, plant-based, spicy, garlic, onion, cumin, coriander, rice, lemon, stew

Read it online: https://www.chefs-mate.com/recipe/lentil-tomato-soup-2/