Tomato and Lentil Vegetarian Soup

tomato soupThis soup is adapted from this recipe

I love soups and am really happy when it is a vegetarian soup so that I can feed it to my whole family.

I took this recipe and added my own “touches”. This is an easy soup to make and you could switch out some of the vegetables for whatever you have in the fridge.  The lentils give it a great creamy taste and protein!  If you wanted to serve it with a dollop of plain greek yogurt or sour cream and some home made croutons it would be something you could serve to guests!

Tomato & Lentil Soup


  • 1 tablespoon  coconut oil
  • 1 medium onion, chopped
  • 1 garlic clove, chopped
  • 4 celery stalks, chopped
  • 1 Red Pepper, chopped
  • 5 medium carrots, chopped
  • 1 Large Tomato chopped
  • 1 teaspoon ground cumin
  • 1/2 tsp salt
  • 1/2 tsp thyme
  • 1 cup red lentils
  • 1/2 small can  tomato paste
  • 2 cups vegetable stock (certified gluten-free if necessary)
  • 2 cups water
  • 1  (14 ounce) can chopped or diced tomatoes (undrained)
  • 3 bay leaves
  • Salt and pepper, to taste

Optional Garnish

  • Crusty multigrain bread or grilled cheese (if desired)


Heat oil in pan over medium high, add onion, and garlic, until carmelized.

Addcelery, carrots, pepper and stir until softened. Stir in cumin and thyme 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 30 minutes until lentils are soft. Turn off stove and let sit for 10 minutes before blending with a handheld blender or pouring into a regular blender.  Blend until smooth

Serve with toasted multigrain bread.

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

Nutrition Information

Per serving (from original recipe mine will likely be lower fat and calories) : Calories: 235; Total Fat: 4g (depends on what vegetable broth you use); 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%