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Lentil Tomato Soup

A thick, spiced red lentil soup with tomato and vegetables. Cheap, high in protein and fiber, and freezes well.

Total Cost $11.60
Per Serving $2.90
Prep 10 min
Cook 35 min
Servings 4
  • vegan
  • gluten-free
  • lentils
  • soup
  • high-fiber
  • freezer-friendly

Ingredients

  • 350 g dry red lentils $1.47
  • 2 cans (796 mL each) diced tomatoes $4.00
  • 2 medium carrots, diced $0.46
  • 2 stalks celery, diced $0.75
  • 1 large onion, diced $1.23
  • 4 cloves garlic, minced $0.32
  • 900 mL vegetable broth (1 carton or cubes) $1.50
  • 1.5 tsp ground cumin $0.07
  • 1 tsp ground coriander $0.05
  • 0.5 tsp turmeric $0.05
  • 0.5 tsp smoked paprika $0.05
  • 2 tbsp vegetable oil $0.13
  • 1 lemon (juice only) $0.45
  • to taste salt and black pepper $0.07
  • Recipe total$10.60

Instructions

  1. Rinse the red lentils in cold water until the water runs clear. Set aside.
  2. Heat the oil in a large pot over medium heat.
  3. Add the onion and cook for 5 minutes, stirring occasionally, until softened and lightly golden.
  4. Add the carrots and celery. Cook for 3–4 minutes.
  5. Add the garlic, cumin, coriander, turmeric, and paprika. Cook for 1 minute, stirring constantly.
  6. Add the lentils, diced tomatoes, and vegetable broth. Stir to combine.
  7. Bring to a boil, then reduce heat to low. Simmer uncovered for 20–25 minutes, stirring frequently in the last 10 minutes to prevent sticking, until lentils are completely soft and beginning to dissolve.
  8. If the soup is thicker than you like, add 250–500 mL of water and stir. Season with salt and pepper.
  9. Squeeze lemon juice over each bowl just before serving.

Nutrition per Serving

Estimated values per serving.

510 Calories
28g Protein
78g Carbs
8g Fat
18g Fiber
490mg Sodium
~35% DV Iron~8% DV Calcium~20% DV Vitamin C

Gluten-Free

This recipe is naturally gluten-free.

All ingredients are naturally gluten-free. Check your vegetable broth label — some broths contain barley or wheat. Look for a broth labeled gluten-free, or use homemade.

Budget Notes

  • Buy red lentils in bulk bags (900 g or larger) — per-kilogram cost drops significantly.
  • Omit the lemon if unavailable or too expensive. A small splash of white vinegar adds similar brightness.
  • Crushed tomatoes can replace diced tomatoes for a smoother texture at roughly the same cost.
  • This soup freezes well in portions. Double the batch and freeze half for a ready meal.
  • Stir in a handful of frozen spinach in the last 5 minutes for added nutrition at low cost.