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  • Writer's pictureLaverne Banderk

Tomato Lentil Soup

Soup season is just around the corner, and I've been playing around with some new recipes, like this healthy, flavourful Tomato Lentil Soup. This is a perfect cold weather day meal if you are short on time (or even if you're not and just looking for something delicious and quick!), as it is simple, can be made in about 30 minutes in one pot, and requires only basic pantry ingredients. Adding lentils to soup not only adds more texture, but is also a great way to add protein, making your meal more filling and satisfying.

If you're spending some time meal prepping, try doubling or tripling the recipe and freezing some of it for a quick meal to thaw and reheat in the future.

Ingredients (for 2 servings):

1/2 tbsp olive oil

2 cloves of garlic

1/4 medium red onion, diced

1 large carrot, diced

2 to 3 cups low-sodium vegetable or chicken broth

1/2 cup uncooked green or red lentils

1/2 28oz can of diced tomatoes with juices (seasoned with herbs and spices)

1/2 tsp dried oregano

1/2 tsp dried basil

1/4 tsp dried thyme

1/4 tsp black pepper

pinch of red pepper flakes

Optional add-ins: spinach, kale, celery


  1. In a large stock pot, heat the olive oil over medium heat.

  2. Once warmed, add the garlic, onion, and carrots, and cook for an additional 3 to 4 minutes, stirring occasionally.

  3. Add the broth (starting with 2 cups and adding more, if necessary), lentils, tomatoes, celery (if using), herbs and spices, and bring to a gentle boil, allowing to simmer for approximately 20 minutes, until the lentils are cooked to your desired tenderness.

  4. If using spinach and/or kale, add it in now, and heat for another 2 to 3 minutes until the greens are slightly wilted.

  5. Remove from heat and serve immediately. Leftovers can be kept in the fridge for up to 3 to 4 days, or frozen for up to 2 months.

This soup goes well with a side salad of mixed greens or a classic grilled cheese. Enjoy, and if you try it, I would love to know what you think!

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