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    Home » Recipes » Lunch » Soup

    Tomato and Green Lentil Soup

    Published: Oct 29, 2015 · Updated: Aug 27, 2020 by Neil 12 Comments

    1.9K shares
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    Two bowls of tomato green lentil soup one. With title at the top.
    This simple, tasty, tomato and green lentil soup is one rich and satisfying meal! Vegan and gluten free too. you can be sure that you’ll not be tempted to reach for any unhealthy snacks after you’ve had a bowl of this amazing soup! #neilshealthymeals #recipe #lunch #soup #tomato #greenlentil #tomatogreenlentil #vegan #glutenfree

    Tomato and green lentil soup is a really rich and satisfying meal in itself. And because it's so filling, you can be sure that you’ll not be tempted to reach for any unhealthy snacks after a bowl of this amazing soup!

    Birds eye view of a bowl of tomato and green lentil soup garnished with chopped coriander. Soup spoon to the left side and a basked of sliced bread at the top.

    I love tomato based soups and they often form the backbone of what we have for our lunch.

    Soups like my carrot and sweet potato soup or the red pepper, tomato and kidney bean soup regularly feature in our weekly menu.

    However there are times like now, as the clocks have been changed back, and we prepare for the colder weather, that I need a different soup.

    One that suits both the time of year and that’s a really hearty thick soup. You know the kind that sticks to your bones?

    Well, this tomato and green lentil soup IS that missing link!

    Two bowls of tomato and green lentil soup diagonally across from each other with spoons beside them.

    It’s little wonder that those folks in the Mediterranean, following their low fat diets rich in olive oil, nuts, pulses, fish, fresh fruits and vegetables, including wine are so healthy and have one of the longest life expectancies in the world.

    Why?

    Well it’s because much of their diet is filled with healthy dishes that include the ingredients used here like delicious tomatoes and fibre rich green lentils. Nutrient dense foods like lentils have been associated with lessening the risk of many serious medical problems.

    As you’ll see from the nutrition label, this tomato and green lentil soup is pretty low in calories and fat too, so at only 173 calories per portion, as a lunch option I’d recommend you have a wholemeal roll to go with this, because that’s what we have.

    I like to make my own wholemeal bread and rolls. If you have time (and I appreciate not everyone does) then you could make those, or simply buy as required.

    Two bowls of tomato and green lentil soup diagonally opposite each other on a black slate with spoons beside. A basked of sliced bread in the background.

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    Tomato and green lentil soup is a really rich and satisfying meal in itself. And because it's so filling, you can be sure that you’ll not be tempted to reach for any unhealthy snacks after a bowl of this amazing soup! Click to Tweet

    Tomato and Green Lentil Soup Recipe

    Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease.

    So you can be sure this heart healthy soup is not only going to fill you up, but its good for you too.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Tomato and green lentil soup is a really rich and satisfying soup. It's pretty filling so you can be sure that you’ll not be tempted to reach for any unhealthy snacks after you’ve had a bowl of this amazing soup!
    Print Recipe Save Recipe Saved Recipe!
    4.67 from 3 votes

    Tomato and Green Lentil Soup Recipe

    This simple, tasty, tomato and green lentil soup is one rich and satisfying meal!
    Prep Time10 mins
    Cook Time50 mins
    Total Time1 hr
    Course: Lunch
    Cuisine: International
    Servings: 4
    Calories: 173kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Kitchen scale
    • Measuring jug
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Wooden spoon
    • Food processor

    Ingredients

    • 1 tablespoon olive oil
    • 1 large onion diced
    • 3 medium carrots diced
    • 100 g green lentils
    • 400 g can chopped tomatoes
    • 1 teaspoon dried oregano
    • 1 l vegetable stock
    • Salt and pepper to taste
    • 1 tablespoon freshly chopped basil
    Metric - US Customary

    Instructions

    • Heat the olive oil in a large saucepan, add the onion and sauté for about 5 minutes.
    • Add the carrots and sauté for a further 2 – 3 minutes.
    • Add the green lentils, tomatoes, dried oregano and stock, bring to the boil, then turn down and allow to simmer gently for 40 minutes. Stir occasionally.
    • Allow to cool a little then, blitz with a stick blender or in a food processor.
    • Return to saucepan, re-heat and season to taste.
    • Serve garnished with the freshly chopped basil.

    Nutrition

    Calories: 173kcal | Carbohydrates: 28.2g | Protein: 8g | Fat: 4.2g | Saturated Fat: 0.6g | Fiber: 6.9g | Sugar: 7g | Vitamin A: 2300IU | Vitamin C: 27.2mg | Calcium: 80mg | Iron: 2.7mg

    Nutrition Facts
    Tomato and Green Lentil Soup
    Amount Per Serving
    Calories 173 Calories from Fat 38
    % Daily Value*
    Fat 4.2g6%
    Saturated Fat 0.6g4%
    Carbohydrates 28.2g9%
    Fiber 6.9g29%
    Sugar 7g8%
    Protein 8g16%
    Vitamin A 2300IU46%
    Vitamin C 27.2mg33%
    Calcium 80mg8%
    Iron 2.7mg15%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Jenn - a traveling Wife

      October 29, 2015 at 12:33 pm

      This looks amazing!

      Reply
      • neil@neilshealthymeals.com

        October 29, 2015 at 5:13 pm

        Thank you Jenn, hope you get a chance to try! 🙂

        Reply
    2. Susie @ Suzlyfe

      October 29, 2015 at 12:42 pm

      I'm definitely going with the everything in moderation, including moderation, approach this vacation! I'm eating well and healthily overall, just amped up. And craft beer everywhere.
      Cheers to that!

      Reply
      • neil@neilshealthymeals.com

        October 29, 2015 at 5:15 pm

        Absolutely Suz! All of the craft beers you've been having sound amazing! 🙂

        Reply
    3. Shashi at RunninSrilankan

      October 29, 2015 at 7:10 pm

      So I think I might have missed the post you debued your redesign in - but Neil - I love the new logo and layout above!
      And only 4 pounds to attend the Wine Fair? Wow - I wish the cost to attend conferences here was in the single digits!
      I happen to adore lentils (co-incidentally I have a lentil soup posting tomorrow too) and love this combo you have with carrots - love the coloring!

      Reply
      • neil@neilshealthymeals.com

        October 29, 2015 at 9:52 pm

        Hi Shashi! I wasn't actually sure when I was going to be able to have everything done, new design wise, so this post is actually the first with the new design. It's typical time and work got in my way of a bigger announcement. But hey-ho, it's done, I'm really happy with it and I'm glad you like it too! 😀

        So good value for the wine fair wasn't it? I took more photographs but the lighting wasn't great. Next year I might chance my DSLR there.

        I can't wait to see your new lentil soup recipe tomorrow!! I love lentil soups and seeing as your and mine tastes are pretty similar I know I'll probably love it. 🙂

        Reply
    4. Charissa (@ColourfulPalate)

      October 29, 2015 at 7:43 pm

      4 stars
      This looks so delicious. Have you ever tried chana dala? My favourite lentil!

      Reply
      • neil@neilshealthymeals.com

        October 29, 2015 at 10:01 pm

        Thank you Charissa, I do love chana dala yes, I love all lentils! 🙂

        Have you tried Moong Dal? I've cooked with that a few times, it great, quite "nutty". 😀

        Reply
    5. Sam @ PancakeWarriors

      October 29, 2015 at 8:31 pm

      I say hooray for moderation!! Love the sound of this soup - so hearty and filling! And as far as the wine tasting you wouldn't have had to twist my arm, that sounds like a blast!

      Reply
      • neil@neilshealthymeals.com

        October 29, 2015 at 10:09 pm

        So glad you like the soup Sam, thanks. 🙂

        And also I'm so glad that you would be up for some wine tasting. It's honestly such an amazing 3 hours of trying some of the most amazing wines in the world!

        Reply
    6. GiGi Eats

      October 30, 2015 at 5:38 am

      5 stars
      I used to really like lentils when I could eat them! Wish I still could, but I do recommend them to everyone and anyone who is looking for a healthy protein source 🙂

      Reply
      • neil@neilshealthymeals.com

        October 30, 2015 at 6:46 am

        That would be a real pain to me if I couldn't eat lentils GiGi, so I can only imagine it's the same for you and I'm really sorry that you can't. 🙁

        Thanks for the positive comment and promoting lentils anyway! 🙂

        Reply

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