Lentil Vegetable Soup Recipe
Today’s recipe is an easy and healthy lentil soup with vegetables and fresh tomatoes. The soup is filling, simple, easy to make, and rich in protein and fibre. It’s made with brown lentils, pureed fresh tomatoes, carrots, celery, onion, garlic and chicken or vegetable broth. It’s one of my late grandmother’s delicious recipes, which I slightly modified by adding a pinch of chilli pepper flakes, a touch of curry and cumin powders, and by not soaking the lentils overnight.
The Ingredients
The Main Players
Brown Lentils
Lentils are excellent sources of fibre, protein, vitamins and minerals, and a great substitute for meat. In this easy and healthy lentil soup recipe, I used brown lentils. I prepped the lentils by rinsing them in cold water for a few minutes, then draining them, and finally soaking them in cold water for 1-2 hours. After the soaking was completed, I drained the lentils, rinsed them with cold water, then blotted them slightly before adding them to the soup pot.
Fresh Tomatoes
Tomatoes are not a must-have ingredient for a lentil stew, and my grandmother didn’t use them most of the time. But I really enjoy the flavour of lentils paired with tomatoes. So, I added some fresh pureed tomatoes mixed with a little brown sugar to make this easy and healthy lentil soup. By mixing a little honey or brown sugar into the pureed tomatoes, you reduce the tangy taste of the tomatoes.
The Soup Base
Celery, Carrot & Onions
There are three vegetables which are the essential building blocks of all soups, stews, stocks and sauces, and they are onion, carrot and celery. The fancy French term for this magical trio is, mirepoix which consists of 2 parts onion, 1 part carrot and 1 part celery. When I make any soup or stew, I make sure to add these three key vegetables at the beginning of the cooking process.
The Essential Extras
Extra Virgin Olive Oil, Broth, Unsalted Butter, Red Wine Vinegar & Garlic
Chicken Broth, Extra Virgin Olive Oil, Unsalted Butter, Red Wine Vinegar and Garlic (not pictured) are the additional essential ingredients included in this easy and healthy lentil soup recipe. I chose chicken broth for this recipe, but I’ve also used vegetable broth which tastes just as good. So feel free to replace chicken broth with vegetable broth. And, don’t skimp on the garlic, it adds so much flavour to the soup. My late grandmother added at least 3 minced cloves and several whole cloves of garlic when making her lentil soup recipe.
I prefer using extra virgin olive oil in a lentil soup recipe when I’m adding red wine vinegar. But, lime juice can be substituted for the red wine vinegar, and coconut oil for the olive oil. This combination offers a different flavour profile, but it’s just as tasty. When I’m using the coconut oil and lime combination, I like to drizzle coconut milk on top for a creamier version.
And as far as the unsalted butter goes, I love sautéing onion in a combination of oil and butter as the butter helps the onion to brown or caramelize better. Butter also gives the onion a rich and nutty flavour, one that’s more intense than just using oil.
Optional Extras
Spinach, Kale, Red Peppers
I am not a fan of wasting food, so if I have veggies that need to be used up asap, I will add them into a soup recipe. And, that’s exactly how I came to realize that I really liked kale, spinach and red peppers paired with lentils. Red peppers add a subtly sweet note to soup recipes.
The Herb and Spice Blends
Blend #1
- 2 tsp. mild yellow curry powder
- 1 tsp. cumin powder
- oregano
- pinch of chili peppers (optional)
Blend #2
- bay leaves (add with the lentils or later on with the broth)
- sea salt and fresh ground black pepper
How To Make Lentil, Vegetable & Fresh Tomato Soup
- Rinse the lentils in cold water, drain them and soak in cold water for 1-2 hours. Prep all the veggies and other ingredients while the lentils are soaking.
- Start by cooking the diced onion in the extra virgin olive oil (along with 1/2 tsp. of sea salt) in a soup pot, for 10 minutes on low heat, stir occasionally, until the onion caramelizes.
- After ten minutes, add unsalted butter and toss in spice blend #1. Toast the spices on low-medium heat for 2 minutes, stirring frequently.
- Stir in 1/2 the garlic for 30 seconds.
- Toss in the celery & carrots and saute on low-medium heat for 5-10 minutes.
- Drain the lentils, rinse, drain again, blot lightly and stir them into the pot. Stir for 2 minutes.
- If using tomato paste by itself, or in addition to the pureed tomatoes, mix it in 1/2 cup of warm water and add to the soup now. Stir well.
- Next, pour in the pureed tomatoes (mixed with 1 tsp of brown sugar) and 1 cup of broth. Add the rest of the garlic. Stir and simmer on low heat for 10 minutes.
- Pour in the rest of the broth and enough boiling water to cover the lentils. Drop in the bay leaves and some salt and pepper.
- Add in the red wine vinegar and red pepper (optional) and bring the soup to a boil. Then reduce the heat to a low-medium setting and simmer for an additional 15 minutes. If you prefer to use lime instead of vinegar, wait until the soup is done cooking to add some in.
- Toss in some spinach or kale (optional), 1/4 cup of olive oil, stir and continue simmering for the last 5 minutes.
- After 30-35 minutes of simmering, remove the soup from the heat and let the stew rest for 5-10 minutes.
- Serve and enjoy. Serve with additional red wine vinegar on the side, Kalamata olives and fresh bread. YUM!!
Tips & Substitutions for Lentil, Vegetable and Fresh Tomato Soup
- Add more boiling water for a thinner soup.
- Sub canned diced tomatoes or canned fire roasted tomatoes for the fresh tomatoes.
- You can also opt to also add tomato paste or to use only tomato paste in lieu of tomatoes.
- For a chunkier soup, don’t run the tomatoes through a blender.
- For a spicier stew, add a little cayenne pepper to blend #1.
- If you like coconut, use coconut oil in place of the extra virgin olive oil and lime juice in place of the red wine vinegar, and drizzle coconut milk on top.
How to Store Lentil, Vegetable & Fresh Tomato Soup
Once the stew has completely cooled, store it in an airtight container, in the fridge, for up to 3 days. To freeze the stew, portion the leftovers into small individual freezer bags, place them in an airtight container and then store the container in the freezer for up to 3 months. To re-heat the stew, take out as many individual freezer bags as needed, place them in the fridge overnight to thaw. The next day, pour the liquid into a microwaveable bowl and re-heat it in the microwave. Or, pour the liquid into a pot and reheat it on the stove.
The Conclusion
Lentil and Fresh Tomato Soup is filling and nutritious and contains high amounts of fibre, protein, vitamin C, and lycopene, found in tomatoes. Both vitamin C and lycopene are cancer fighting nutrients.
Drop me a comment to let me know what you think of the soup recipe, and feel free to tag me at https://www.facebook.com/georgiaspyra/or https://www.instagram.com/delish_soups_by_georgia_spyra/ with your photos. I’d love to see your creations.
Have a Healthy & Happy 2025,
Love, Georgia Spyra
Lentil & Fresh Tomato Soup
Equipment
- 1 soup pot with lid
- 1 chopping board
- 1 chopping knife
- 1 garlic press
- 1 kettle
- 1 extra large 8 cup pyrex measuring cup
- 1 spatula
- 1 set of measuring spoons
- 1 set of measuring cups
- 1 set of bowls
- 1 strainer
- 1 vegetable peeler
- 1 small food processor
- 1 kettle to boil water
- 1 paring knife
- 1 strainer
Ingredients
- 2 carrot chopped into bite sized pieces
- 2 celery stalks chopped finely
- 1 yellow onion cooked in oil and 1/2 tsp sea salt diced fine
- 4 garlic cloves minced
- 1 ½ cups fresh pureed tomatoes mixed with 1/2 tsp brown sugar
- 1 tbsp tomato paste mixed in 1/2 cup warm water optional
- 4 cups chicken or vegetable broth
- 4 cups boiling water less or more depending how thick you like the soup
- 1 cup brown lentils rinsed well in cold water and soaked for 1 -2 hours, drained, rinsed again, drained and then pour into soup
- 2 tbsp olive oil to cook the onions
- 1 tsp butter to add while cooking the onion
- 1 tbsp red wine vinegar
- ¼ cup extra virgin olive oil added to the soup in the last 15 minutes of cooking time
- ½ tsp salt
- ½ tsp fresh ground black pepper
Herb & Spice Blend
- 1-2 tsp cumin powder
- 1 tsp mild yellow curry powder
- ½ tsp oregano dry
- 1 pinch of chili pepper flakes optional
- 2 bay leaves
Instructions
- Gather ingredients. Rinse lentils several times with cold water and then soak in cold water for 1-2 hours. Before adding to soup, drain, rinse again with cold water, drain once more, then add the lentils to the soup.
- Wash, peel and chop vegetables. Prepare your broth.
- Dice onion and mince garlic. Measure out the spice & herb blend and put in a small bowl. Set aside.
- Heat a soup pot, add the 2 tbsp of olive oil, toss in the onion and 1/2 tsp sea salt and cook for 5 minutes. Add the butter, melt it and add the herb & spice blend and toast for 2-3 minutes.
- Toss in the carrots and celery and saute for an additional 5-8 minutes.
- Add the 1/2 the garlic and stir for 30 seconds to 1 minute.
- Throw in the drained lentils, stir for 2 minutes. Then add the tomatoes with the 1 /2tsp of sugar mixed in, and the tomato paste mixed in 1/2 cup warm water. Simmer for 5 minutes. Add the remaining garlic and stir for 30 seconds.
- Add the chicken or vegetable broth and enough boiling water to cover the lentils.
- Bring the soup to a boil then turn down the heat and simmer for 30 minutes. Add salt and pepper to taste.
- Add 1/4 -1/2 cup of extra virgin olive oil and 1 tbsp of red wine vinegar and boil for another 15 minutes.
- Remove from heat, let rest for 10 minutes and serve. DELISH!
Video
Notes
- Red pepper and/or spinach or kale can also be added to the soup. Depending on how many more veggies are added, may become more like a stew.
- Red peppers if added, can be added with the broth. �
- Spinach or kale can be added in the last 5-10 minutes of cooking.
- The video may differ slightly from the written instructions. Either method works well, so follow what’s easier for you.
