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Tomato Lentil Soup

Two Stars Guiding Stars
  • Servings:

    6 (571 g) as an appetizer
  • Prep Time:

    15 minutes
  • Cook Time:

    60 minutes


This recipe is a protein-filled elevation of tomato soup. Lentils are a wonderful food to learn to cook with if they aren't yet a staple of your diet. Nutritious, cheap, and easy to flavor any number of ways, they're a powerhouse ingredient for any kitchen, and especially kitchens minding a budget. This soup uses blending to achieve a creamy texture.Tip: Make this recipe vegan by swapping chicken broth out and replacing it with vegetable or mushroom stock.
1 Tbsp. olive oil
2 cups chopped onion
1 tsp. cumin
1 tsp. chili powder
1 tsp. garlic powder
Pepper to taste
2 cups lentils
3 (14 oz.) cans, fat-free, reduced-sodium chicken broth
2 (14 oz.) cans no-added-salt diced tomatoes, undrained
1/4 cup chopped fresh cilantro
Tomato Lentil Soup


1. Heat olive oil in large, heavy-bottomed pot over medium-high heat. Add onion and saute until slightly translucent (3-4 minutes).
2. Add remaining ingredients except cilantro. Bring to a boil. Reduce heat and simmer on low until lentils are tender, stirring occasionally (40-45 minutes).
3. Blend half of soup with an immersion blender and pour back into pot. Stir well.
4. Serve hot, garnished with cilantro.


Nutritional Facts
Servings 6 (571 g)
Base Nutrients
Calories 306 kcal (15%)
Calories from Fat 32 kcal (0%)
Total Fat 4 g (5%)
Saturated Fat 1 g (3%)
Cholesterol 0 mg (0%)
Sodium 496 mg (21%)
Total Carbohydrates 52 g (17%)
Dietary Fiber 10 g (40%)
Protein 20 g (34%)
Vitamin A n/a
Vitamin C 25 mg (27%)
Calcium 103 mg (8%)
Iron 6 mg (33%)