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Spicy Lentil and Tomato Soup Recipe

A bold, spiced vegan soup packed with red lentils, juicy tomatoes, and warming seasonings for the ultimate soul-soothing, no-nonsense meal.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 260
Ingredients Method Notes

Ingredients
  

  • Olive oil – 1 tablespoon
  • Onion chopped – 1 medium
  • Garlic minced – 3 cloves
  • Carrot diced – 1 large
  • Ground cumin – 1 teaspoon
  • Smoked paprika – 1 teaspoon
  • Red pepper flakes – ½ teaspoon adjust to taste
  • Tomato paste – 2 tablespoons
  • Diced tomatoes – 1 can 14 oz
  • Red lentils rinsed – 1 cup
  • Vegetable broth – 4 cups
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Lemon juice – 1 tablespoon optional, but amazing

Method
 

  1. Start strong: Heat olive oil in a pot over medium heat. Toss in onion, garlic, and carrot. Sauté for 5 minutes until soft.
  2. Spice it up: Add cumin, paprika, and pepper flakes. Stir for 1 minute until everything smells borderline addictive.
  3. Tomato time: Mix in tomato paste and diced tomatoes. Cook 2–3 minutes to deepen the flavor.
  4. Lentil love: Add lentils, broth, salt, and pepper. Stir well and bring to a boil.
  5. Simmer gently: Lower heat. Cover and simmer 25–30 minutes, until lentils are soft and soup thickens.
  6. Final touches: Stir in lemon juice for brightness. Taste and adjust seasoning like the soup goddess you are.
  7. Serve: Ladle into bowls. Top with parsley. Serve hot with a dramatic hair flip.

Notes

Nutritional Values (Per Serving)

  • Calories: 260
  • Total Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 40 g
  • Fiber: 13 g
  • Protein: 14 g

Vitamins and Minerals (Per Serving)

  • Iron: 20%
  • Folate: 35%
  • Vitamin A: 25%
  • Vitamin C: 18%
  • Magnesium: 12%

Additional Notes/Tips

  • Add spinach or kale in the last 5 minutes for extra greens without the drama.
  • A swirl of coconut milk gives it creamy vibes.
  • Use crushed tomatoes instead of diced for a smoother texture.
  • Spice too strong? Stir in a little plain vegan yogurt to calm things down.
  • This freezes beautifully—meal prep queen, activated.