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!
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!
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.
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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 Recipe
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Equipment
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
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.
Jenn - a traveling Wife
This looks amazing!
neil@neilshealthymeals.com
Thank you Jenn, hope you get a chance to try! 🙂
Susie @ Suzlyfe
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!
neil@neilshealthymeals.com
Absolutely Suz! All of the craft beers you've been having sound amazing! 🙂
Shashi at RunninSrilankan
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!
neil@neilshealthymeals.com
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. 🙂
Charissa (@ColourfulPalate)
This looks so delicious. Have you ever tried chana dala? My favourite lentil!
neil@neilshealthymeals.com
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". 😀
Sam @ PancakeWarriors
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!
neil@neilshealthymeals.com
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!
GiGi Eats
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 🙂
neil@neilshealthymeals.com
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! 🙂