Tomato Lentil Soup
This easy Tomato Lentil Soup is bursting with rich tomatoes, spice, and hearty lentils. It's a wholesome, one-pot wonder packed with flavor.
Servings: 4
Calories: 265kcal
Cost: $7
Ingredients
- 1 tablespoon oil
- 1 onion diced
- 2 carrots diced
- 1 potato diced
- 2 cloves garlic minced
- 2 tablespoons tomato puree
- 2 teaspoons harissa paste more or less to taste
- 1 litre vegetable stock 4 cups
- 500 ml water 2 cups
- 400 grams can chopped tomatoes 15 ounce
- 150 grams dried red lentils rinsed, ¾ cup
- salt and pepper
To serve
- plain greek yogurt
- chopped coriander/cilantro
Instructions
- Heat the oil in a large pot over a low heat, then add the onion, carrots and potato and cook, stirring often, for 7 minutes or until softened but not browned.
- Stir in the garlic, tomato puree and harissa paste and cook for a further minute.
- Stir in the vegetable stock, water, canned tomatoes, and lentils, bring to the boil then reduce the heat and simmer gently for 20 minutes or until the vegetables and lentils are tender and cooked. Season with the salt and pepper to taste (you may not need to add salt if the stock is salty).
- Divide the soup into bowls and serve topped with a dollop of yogurt and chopped cilantro.
Notes
- Rinse lentils well to remove excess starch.
- Use a good quality vegetable stock for deeper flavor.
- Adjust spice levels to taste—harissa can be powerful!
Nutrition
Calories: 265kcal | Carbohydrates: 46g | Protein: 12g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 1206mg | Potassium: 958mg | Fiber: 15g | Sugar: 9g | Vitamin A: 5815IU | Vitamin C: 27mg | Calcium: 83mg | Iron: 5mg