Tomato Lentil Soup: An Easy Vegan Red Lentil Dahl
A comforting bowl of tomato lentil soup. With the perfect amount of blended spices, this soup comes together quickly with just a few ingredients.
Warm up with a hearty tomato lentil soup, seasoned to perfection for a satisfying taste. You will love how quickly this soup comes together with just a few simple ingredients that you may already have in your pantry.
As the weather starts to cool, I begin craving nutritious soup – and it seems this change happens suddenly.
At the first hint of cooler weather, or the sight of a single leaf changing color and falling to the ground, I’m ready to make great soups for me and my family.
This beautiful red lentil soup, very similar to a red lentil dahl, is one of my favorites. It is incredibly simple to make – taking 45 minutes at the most – and the taste is deep, rich, and flavorful.
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Kitchen Tools Used For This Recipe
- large soup pot. I am a big fan of Caraway Cookware and use their pots and pans daily. They make quality products that are non-toxic and well-designed.
- immersion blender. Using an immersion blender gives this hearty soup an amazing creamy-like texture. Although it is not absolutely necessary to use one, I highly recommend it.
NOTE: You can also use a food processor on pulse mode if you do not have an immersion blender. - measuring cups.
- measuring spoons.
- colander.
- soup ladle.
- storage container. The best is an airtight container. I prefer to use glass for storage, especially for soups and food that contain tomatoes. Most often I use a large mason jar with a tight-fitting lid.
Ingredients To Make Tomato Lentil Soup
Onion. You can use either a white or yellow onion. Here, I used an organic yellow onion.
Garlic. Fresh is best but if you do not have fresh on hand, you can easily use garlic powder, which I did in this recipe.
Red lentils. Red lentils are slightly smaller than regular brown lentils and they cook quicker. Just make sure to rinse them well before using.
Crushed tomatoes. If you have the time, using fresh tomatoes is fantastic. In this recipe, I used canned to save time.
Seasonings. The hallmark of a good tomato lentil soup, or red lentil dahl, is spices! I use cumin, turmeric, cardamom, bay leaves, salt, and pepper in this recipe.
Dijon mustard. Adding a touch of mustard only adds to the flavor of this cozy vegan soup. If you don’t have fresh, feel free to use dry.
Lemon or lime juice. Fresh is best; in this case, I would not recommend swapping out fresh for bottled juice. It just does not taste the same.
Nutritional yeast (optional). Although nutritional yeast is an optional ingredient, I highly recommend using it. Nutritional yeast gives this lentil soup recipe a great flavor and it only adds to the texture of the soup which is oh-so addicting. Plus, nutritional yeast contains lots of great vitamins.
Brown rice (optional). This soup tastes delicious on its own but for a more hearty meal, you can pour the soup over a steaming bowl of brown rice or any other healthy grain.
Favorite toppings for consideration
These are some great toppers for this vegan lentil soup. You can pick and choose or use them all at once, like me!
- vegan cheese. There are several great brands out there now. I look for ones that have mono or polyunsaturated fats as opposed to saturated fat.
- fresh cilantro or parsley. Just a touch of fresh herbs on top of this soup not only tastes delicious but also makes it look pretty.
- leafy greens. I like to add greens to almost everything I eat. It’s a subtle way to add more nutrition to my diet throughout the day. My favorite green to add to soup is arugula but you add any leafy green you enjoy.
How To Make Tomato Lentil Soup
For exact measurements, please see the printable recipe card below.
Preparation
- Measure and rinse the lentils fully, until the water runs clear. Drain and set aside.
- Peel and finely dice the onion. Set aside.
- Measure out all of the seasoning.
- Juice the fresh lemon or lime
Step-By-Step Instructions
In a large pot, add a few tablespoons of water and place it on the stove on medium-high heat. Sauté the diced onions until just tender, adding more water if needed to prevent sticking.
Add the minced garlic and stir to combine.
Next, add all of the seasoning, except the bay leaf, and stir quickly to combine and prevent the seasonings from burning.
Add the red lentils and half of the water, and stir to combine.
Finally, add the remaining water, crushed tomatoes, and bay leaf. Stir again to combine all of the ingredients well.
Let the tomato lentil soup come to a boil, then turn down the stove to medium heat and cover, leaving the lid slightly ajar to allow steam to release.
Let the lentils cook on a gentle simmer for approximately 10-15 minutes, or until the red lentils are soft and tender.
Once the soup has cooked, remove it from the stove, and using the immersion blender, blend about half of the soup for a delicious creamy texture.
Serving Suggestions
When ready, ladle spoonfuls of delicious creamy soup into serving bowls and top with some chopped fresh hearty greens like arugula, shavings of vegan parmesan cheese, and a couple of lime wedges.
Add a dash of red pepper flakes and a couple of slices of sourdough crusty bread, and you have yourself a delicious meal and a beautiful bowl of healthy vegan tomato lentil soup to ENJOY!
How To Store
This delicious tomato lentil soup stores well in the fridge for 4-5 days. Make sure to store your soup in an airtight container, preferably glass.
For longer storage, you can place your soup in a freezer-safe container in the freezer for up to 6 months.
ProTip 1: To prevent your storage container from cracking or breaking, the soup must be completely cooled to room temperature before storing.
ProTip 2: If you are placing your soup in the freezer, make sure to leave room at the top of your container for expansion as your soup freezes. This also prevents your storage container from breaking.
Recipe Notes and Tips for Success
I prefer to water sauté my onions and garlic to keep the fat intake low. However, feel free to use a high-quality avocado or olive oil if you wish.
Instead of water, you can use vegetable broth for an even heartier, nutritious tomato soup recipe.
If you don’t have red lentils, you can make this soup with other lentils, such as brown, French green lentils, or yellow lentils. Just know that the cooking times will differ depending on the lentil type. The taste will also be altered but not necessarily in a bad way!
For a chinkier textured tomato soup, feel free to skip using an immersion blender.
5 Reasons to Love Lentils
Aside from their delicious taste and addicting texture, here are 5 things I love about eating lentils.
- Satisfying. Lentils are similar to pasta in that they are filling but they are far more nutritious. I can eat an entire bowl and feel zero guilt because I know I am fueling my body with healthy vitamins and minerals.
- Comforting. There is something about sitting down to a warm, zesty, bowl of lentil soup that I find incredibly comforting. It’s a hearty meal that satisfies the soul!
- Nutritious. Lentils have a significant amount of nutrients and have the second-highest antioxidant content of legumes, only secondary to black beans.
According to the U.S. Department of Agriculture, one cup of raw red lentils contains:- Calories: 687 kcal
- Protein: 45.9 g
- Carbohydrate (by difference): 121 g
- Fiber (total dietary) 20.7 g
- Fat: 4.17
- Fiber. Because lentils are high in fiber, they are a great food to incorporate for weight management, and blood sugar control, as well as supporting our gut health.
If you feel gassy or uncomfortable after eating lentils, give it time for your body to adjust.
Start eating high-fiber foods like lentils slowly, in small amounts, and soon your body will adjust and get back to normal. - Inexpensive. Raw lentils, like dry beans, are quite inexpensive which makes them a great food if you are on a budget.
Tomato Lentil Soup is the perfect healthy and comforting meal as the days cool down.
This soup is ideal for easy weeknight dinners, the perfect way to unwind after a long workday or a great way to spend a cozy weekend preparing meals for the week ahead.
No matter when you choose to make this delicious soup, I am confident it will warm you from the inside out, nourishing your body and lifting your spirits.
Additional Soup Recipes to Enjoy
- Healthy Black Bean Vegan Chili Recipe
- Healthy Vegan Poor Man’s Soup Recipe: An Easy Dinner
- Best Soup For Sore Throat: Cold And Flu Fighting Season
- Quality Protein Longevity Soup Recipe For The Family
- Vegan Split Pea Anti-Inflammatory Soup Recipe (no oil)
- Vegan Lemon And Rice Soup Recipe: An Easy Dinner
More Plant-Based Recipes and Caregiver Support
Let’s Connect
I hope you enjoyed this article on how to make the best vegan tomato lentil soup.
If you make this plant-based recipe, let me know in the comment section below. I’d love to hear from you.
Also, please consider leaving a 5-star rating on the recipe card below.
QUESTION: Are you a lentil lover? How else do you prepare lentils? Let me know in the comments!
Printable Recipe Card with Nutrient Information
Tomato Lentil Soup: An Easy Vegan Red Lentil Dahl
Equipment
- large mason jar – for storage
Ingredients
- 1 medium yellow onion – diced
- 3 cloves garlic – minced
- 2 cups red lentils
- 6 cups filtered water
- 1 28oz crushed tomatoes – canned (preferably organic)
- 1 tbsp dijon mustard
- 1 tsp cumin
- 1 tsp turmeric
- 1/2 tsp cardamom
- 2 bay leaves
- 1 tsp kosher salt
- 1 medium lemon – juiced
Favorite Toppings to Consider
- fresh cilantro – loosely chopped
- brown rice – preferably organic
- nutritional yeast
- vegan cheese
- leafy greens – loosely chopped
Instructions
Preparation
- Measure and rinse the lentils fully, until the water runs clear. Drain and set aside.
- Peel and finely dice the onion. Mince the garlic. Set aside.
- Measure out all of the seasoning.
- Juice the fresh lemon or lime
Step-By-Step Instructions
- In a large soup pot, add a few tablespoons of water and place it on the stove on medium-high heat.Sauté the diced onions until just tender, adding more water if needed to prevent sticking.
- Add the minced garlic and stir to combine.
- Next, add all of the seasoning, except the bay leaf, and stir quickly to combine and to prevent the seasonings from burning.
- Add the red lentils and half of the water, and stir to combine.
- Finally, add the remaining water, crushed tomatoes, and bay leaf.Stir again to combine all of the ingredients well.
- Let the tomato lentil soup come to a boil, then turn the heat down to medium and cover, leaving the lid slightly ajar to allow steam to release.Let cook for approximately 10-15 minutes, until the red lentils are soft and tender.
- Once the soup has cooked, remove it from the stove, and using the immersion blender, blend about half of the soup for a delicious creamy texture.
Serving Suggestions
- Ladle spoonfuls of delicious creamy soup into serving bowls and top with some chopped fresh leafy greens like arugula, shavings of vegan parmesan cheese, and a couple of lime wedges.ENJOY!
Notes
- I prefer to water sauté my onions and garlic to keep the fat intake low. However, feel free to use a high-quality olive or avocado oil if you wish.
- If you don’t have red lentils, you can make this soup with other lentils, such as brown or black. Just know that the cooking times will be different depending on the type of lentil. The taste will also be altered but not necessarily in a bad way!
- For a chinkier textured tomato soup, feel free to skip using an immersion blender.
- This delicious tomato lentil soup stores well in the fridge for 4-5 days. Make sure to store your soup in an airtight container, preferably glass.
- For longer storage, you can place your soup in a freezer-safe container in the freezer for up to 6 months.
