Recipe: Lentil Tomato Soup


Lentil Tomato Soup
Servings: 6

Total Time: Approx. 35 minutes



  • 1 white, yellow or red onion, diced (about 2 cups)
  • 3 cloves garlic, minced
  • 2 ribs celery, chopped
  • 1 large carrot, chopped
  • 2 cups quartered Brussel sprouts
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp coriander
  • ½ tsp paprika
  • ½ tsp chili flakes (more if you like spice)
  • 7 cups low sodium vegetable broth
  • 1 (28oz can) salt-free diced tomatoes with the juice
  • 1 cup uncooked red lentils
  • 4 cups de-stemmed and chopped kale (approx. 1 large bunch)
  • ¼ – ½ tsp ground black pepper (optional)



  1. Add the onion, garlic, carrot, celery and Brussel sprouts to a pot with a splash of water. Cook over medium heat for 5-10 minutes until softened and fragrant.
  2. Add the spices, stir and cook for another few minutes.
  3. Add the broth, tomatoes and lentils; simmer for 20-25 minutes until the lentils are soft.
  4. Turn off the heat and stir in the chopped kale.
  5. Season with pepper, if desired.


Tip: Soup will thicken after a day or two because the lentils will soak up more of the liquid. This soup will then become more like a stew.


Nutrition Information per serving size (1/6th of recipe) –  Calories 126, Fat 1g, Cholesterol 0g, Sodium 222mg, Potassium 512mg, Carbohydrates 27g, Fiber 9g, Protein 9g

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