# Red Lentil and Tomato Soup

Red lentils, tomatoes, carrot and cumin simmered into a thick, warming soup.

40 min. Serves 4. 232 kcal per serving.

## What you need

- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- 150g red lentils, rinsed
- 400g tin chopped tomatoes
- 800ml vegetable or chicken stock (stock cubes usually contain celery; use a gluten free one if you need to)
- Salt and black pepper

## How to make it

Red Lentil and Tomato Soup

1. **Step 1**: Soften the onion and carrots in the oil for 8 minutes.
2. **Step 2**: Add the garlic and cumin and cook for 1 minute.
3. **Step 3**: Add the lentils, tomatoes and stock and simmer for 20 to 25 minutes until the lentils are soft.
4. **Step 4**: Blend until smooth or leave chunky, and season to taste.

## Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.

| Per serving | Amount |
| --- | --- |
| Energy | 232 kcal |
| Protein | 12 g |
| Carbohydrate | 31 g |
| Fat | 5 g |
| Fibre | 6.9 g |
| Sodium | 643 mg |

## Make it your own

- Lower salt: use a low salt stock and add salt only at the table.
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.

This recipe fits these eating styles by the numbers and the ingredients: Low carb, Mediterranean.

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Source: https://nomeriu.com/recipes/red-lentil-and-tomato-soup
Last updated: 2026-09-24