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Tomato & Lentil Soup by

Nutrition Information Serves: 4 | Serving Size: 1/4 of recipe Per serving: Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g Nutrition Bonus: Potassium: 836mg; Iron: 22%; Vitamin A: 83%; Vitamin C: 29%; Calcium: 8%


1 tablespoon olive oil
1 medium onion, chopped
1 garlic clove, chopped
2 celery stalks, chopped
2 medium carrots, chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 cup red or yellow lentils
1 tablespoon tomato paste
3 cups vegetable stock (certified gluten-free if necessary)
2 cups water
1 (14 ounce) can chopped or diced tomatoes
1 bay leaf
Salt and pepper, to taste
Optional Garnish

Sour cream (if desired)
Crusty bread or grilled cheese (if desired)


Heat oil in pan over medium high, add onion, garlic, celery, carrots and stir until softened.

Stir in cumin and coriander and add lentils and tomato paste. Mix in stock, water, tomatoes, bay leaf, and season with salt and pepper. Bring to a boil, then reduce to medium-low and cover with slightly with lid, cooking 15-20 minutes until lentils are soft.

With an immersion blender or regular blender, puree soup until smooth. Adjust salt and pepper to taste. Serve with crusty baguette and plain Greek yogurt (in place of sour cream).

Note: This soup freezes well too so you can make it ahead of time and store.

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