• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
FOODHEAL
  • RECIPES
  • RESOURCES
    • ARTICLES
  • ABOUT ME
  • COACHING
  • TESTIMONIALS
  • BOOKS
menu icon
go to homepage
subscribe
search icon
Homepage link
  • RECIPES
  • BLOG
  • ABOUT ME
  • COACHING
  • TESTIMONIALS
  • BOOKS
×

Home » Recipes » Healthy red lentil soup with fresh tomatoes

Healthy red lentil soup with fresh tomatoes

by Githu

Jump to Recipe Print Recipe

Published August 30 2019 Updated Friday 08/12/2022

This healthy red lentil soup with fresh tomatoes is simple, easy & super delicious. A dahl lentil recipe without curry. Follow the step by step to make yourself a delicious red lentil soup.

tomato red lentil recipe

If there's a dish you can enjoy throughout the year then it should be this healthy red lentils recipe with fresh tomatoes.

We love lentils dishes beside being a source of proteins for us. Have you tried mung beans yet?

I'll not brag telling you this lentil recipe with tomatoes is the best out there, but I can assure you that it's delicious and it beats any other curry red lentils recipes in cooking time! Aren't you always looking for something quick to cook?

Ingredients to make lentil-tomato soup

I have a friend who's hubby has allergy on spices, and while I love throwing spices on almost everything, I thought about her and I am pretty sure she ain't the only one.

This healthy red lentils recipe calls for very few spices which you can omit if you have to without compromising the taste of this recipe.

Red lentils nutrition

cooking diced carrots in sweet paprika spice and oil

Lentils are seeds from the leguminous plant. They're high in soluble fiber and low in fat.

They are a very good source of proteins and minerals like Molybdenum, Iron, Magnesium, Zinc, Manganese, Phosphorous, and Copper.

They are high in vitamin B1, B6, Folate, and Pantothenic Acid (B5).

Red lentils benefits

cooking onions in an open pan

Consumption of red lentils has been associated with the reduction of cholesterol, colon cancer, and type 2 diabetes.

In a study done on rats, it was concluded that lentils reduced the pathogens present in the gut microbiome that are responsible for causing some diseases.

Red lentils are great when it comes to losing weight as they are low in fat and have a low Glycemic Index of 21.

onions and tomatoes cooking in a pan with a wooden spoon

How to make this healthy red lentils recipe

Red lentils, tomatoes and onions cooking in a pan
  • In this red lentils recipe, the cooking time is reduced by soaking the lentils.
  • Since lentils do have lectins, anti-nutrients that bind to minerals like Iron and thus reducing the absorption in your body.
  • With this in mind, I recommend soaking your red lentils at least for 8hrs, and especially if you're dealing with anemia as I do.
  • Once the red lentils are soaked, they swell, split, and become soft to cook. (unless you are using split lentils)
  • While making this red lentils recipe, you'll add them at the end, leave them to simmer for about 5 mins or so if you want them very soft.
Blended lentils soup poured on cooking lentils with tomatoes

I cooked the carrots separately first as I find they enhance the sweetness and flavor this way. Pan-roast the carrots till they become crispy at the edges.

To make this red lentil recipe creamy, you'll need to blend some part of the red lentils into a thick sauce, then bring it back to the saucepan and mix well

My tip is to scoop as much tomato skin as possible with red lentils, add these to a high-speed blender, and blend them with carrots to make a thick creamy sauce.

Enhance the flavor by squeezing a lemon. If you love lemons as I do, slice them finely and add them to the stew.

Fresh basil adds that note of freshness, I used lemon basil, which I know it's not that common to get, but if you do, you'll have one of those culinary treasures…

Do you have some creamy balsamic vinegar? Add some. You'll love it. But cautiously choose your vinegar dressings as they contain a lot of sugar and stabilizers…

fresh basil & basil vinegar added to lentils with slices of lemons

What to serve with lentil soup?

You can serve this rich and fragrant red lentil soup with rice, quinoa, or chapatis, aka flatbread. But it's also a filling, hearty dish on its own if you have a big serving.

Make a batch of this red lentils recipe, and you've a 5 days meal. I've not frozen this recipe yet, I'll let you know in the future if you can freeze it due to tomatoes.

You can substitute carrots with potatoes, and you can opt for canned tomatoes, especially when they're not in season.

I am leaving you with this delicious and healthy red lentils recipe with fresh tomatoes, I hope you'll enjoy it as we do. "Customize" it to your liking.

"When you encounter a problem, don't focus on it. FOCUS ONLY on how to solve it. The problem has already happened, you can't change that fact, but you can change its consequence…"

I love you, Githu.

creamy red lentil curry

Check these lentils healthy recipes

  • Simple sweet potato curry with lentils
  • Fluffy vegan pancakes with red lentils
  • Millet with beluga lentils
  • The most delicious black lentils recipe
red lentil dahl
Print Recipe
5 from 14 votes

Healthy red lentil soup with fresh tomatoes

This healthy red lentil soup with fresh tomatoes is simple, easy, and will take you less time to cook it while still having fragrant flavors.
Prep Time5 mins
Cook Time32 mins
soaking time8 hrs
Total Time8 hrs 37 mins
Course: Main Course, Side Dish, Soup
Cuisine: American, anti-inflammatory, French, healing, healthy, savory, spicy, Vegan
Diet: Diabetic, Gluten Free, Low Calorie
Keyword: dahl, lentil curry, lentil soup, red lentil soup, red lentils, tomato recipes, vegan soup
Servings: 4 people
Calories:
Author: Githu
Cost: 5€

Equipment

  • Large pan or saucepan
  • High speed blender
  • knife
  • Cooking spoon

Ingredients

Healthy red lentils tomato recipe

  • 2 medium carrots
  • 2 tablespoon cold-pressed oil of your choice
  • 11/2 teaspoon sweet paprika
  • 1 teaspoon cumin seeds
  • 1 big onion or 2 medium
  • 6 cloves of garlic or less if you don't like too much garlic
  • 6 medium tomatoes
  • 1 teaspoon sea salt
  • dust of cayenne pepper
  • 2 cups (about 400g) soaked and drained red lentils
  • 2 cups (480ml) broth at room temperature
  • 2 lemons
  • few leaves of fresh basil or fresh cilantro
  • 1 teaspoon balsamic creamy vinegar (without sugar please) optional

Instructions

Healthy red lentils tomato recipe

  • In a large pan or saucepan bring diced carrots with 1 tbs of oil in medium-high heat, add a little of paprika
  • Stir well and cover, let the carrots cook till you get crispy edges about 8 min
  • Take the crispy carrots from the pan and set them aside
  • In the same pan, add cumin seeds and give them a minute to give out the flavor before you add minced garlic and diced onions
  • Add the rest of the oil, stir and cover to cook for about 8 mins till fragrant, stirring now & then
  • Sprinkle with the salt, the remaining paprika, cayenne and mix well
  • Add diced tomatoes and cook them for about 8 mins
  • Bring in the drained red lentils, fold them in and cover for 2 mins
  • Add the vegetable broth, stir gently, increase the heat till the broth starts to boil
  • Once the boiling starts, lower the heat
  • Simmer for 5 mins or so if you want very soft lentils, don't overcook though.
  • Cut off the heat
  • Scoop some of the lentils, the tomato skins, and some carrots. Add them into a blender and blend into a thick sauce, then add the sauce back to the cooked lentils and mix everything well
  • Add the rest of the ingredients, including the remaining carrots. Squeeze 1 lemon over the stew, if you want to add sliced lemon then slice the other lemon.
  • Taste and adjust the seasoning...
  • Serve this healthy red lentils tomato recipe with rice quinoa, flatbread/chapati/naan, etc
  • Enjoy and please do rate this recipe, share and subscribe for more recipes kisses😘

Notes

You can enjoy this healthy red lentils recipe with fresh tomatoes as a side dish with quinoa, buckwheat, pasta, rice or chapati/flatbread/naan,etc... 
It's also a filling dish that you can have it all by itself if you have an extra serving.
You can add or ommit some spices according to what you have.
I used the carrots on the photo, you might have much bigger carrots and that's all fine, just use one.
My tomatoes too were small caliber, you can use 3 large tomatoes...
To say, the quantity of the ingredients in this recipe will not alter the taste, and even if you yield much than you expect, you can store in the fridge this meal for 3-4 days...
NOTE; I dice & chop as I cook, so the entire cooking time might vary from one person to another, I also consider that some of us are having pain and the speed will be not the same...If you are in too much pain and you have a blender, blend the veggies and cook them before adding the red lentils. My most sincere thoughts to you.

More Recipes

  • Easy broccoli salad with arugula | blueberry salad
  • How to create a fantastic arugula salad platter | vegan salad
  • Simple grape salad with walnuts
  • Ginger shots recipe without a juicer

Reader Interactions

Comments

  1. Shea

    September 02, 2019 at 1:05 pm

    5 stars
    This recipe is so good! I’ve tried a few lentil recipes but I really love this one because it is different. It has a lot of flavor, and is so filling. It was easy to make and the simplicity of the ingredients also makes you feel good after eating it.

    Reply
    • Githu

      September 03, 2019 at 2:48 am

      Hi Shea, I grateful that you tried this recipe and that you love it. I wanted it simple and I glad if found it easy to cook it.
      Please do subscribe so that I can inbox you more healthy recipes. My love to you, be blessed Shea.

      Reply
  2. Christine

    September 16, 2019 at 1:53 am

    This looks- and sounds super tasty!!! Can’t wait to try!

    Reply
    • Githu

      September 16, 2019 at 2:44 pm

      Hi Christine, I am glad for your visit. I am sure you'll love this recipe. Leave me a comment to let me know how you found it.
      Kisses

      Reply
  3. Gloria

    March 01, 2021 at 8:58 pm

    5 stars
    I love using lentils in recipes. The perfect alternative to meat. Easy to work with. Budget-friendly too.

    Reply
    • Githu

      March 02, 2021 at 2:42 am

      Oh yes Gloria, lentils are just what everyone should have in the pantry to make a quick meal.

      Reply
  4. Natalie

    March 05, 2021 at 12:13 pm

    5 stars
    I have a pack of red lentils waiting to be used. You just gave me a wonderful idea. Thanks for this recipe. Looks delicious and I bet my family would love this for dinner.

    Reply
    • Githu

      March 08, 2021 at 5:16 am

      Thank you, Natalie. I hope your family loved this lentils recipe.

      Reply
  5. Farrukh Aziz

    March 05, 2021 at 12:27 pm

    5 stars
    This lentil was a really good meal. The flavors came well together, and we all loved it! Makes perfect for a weeknight family dinner!

    Reply
    • Githu

      March 08, 2021 at 5:15 am

      Thank you, Aziz. I am so happy that you cooked this recipe.

      Reply
  6. Amy Liu Dong

    March 05, 2021 at 12:53 pm

    5 stars
    Such a delicious and a flavorful dish to make. I am going to make this for my mom and I am sure she will love it.

    Reply
    • Githu

      March 08, 2021 at 5:14 am

      Thank you, Amy. She'll love it.

      Reply
  7. Veronika

    March 05, 2021 at 1:48 pm

    5 stars
    I love lentils and cook them quite often. This is such a comforting meal and the best part, it's healthy! Going to try your recipe next time I want to use lentils 😉

    Reply
    • Githu

      March 08, 2021 at 5:13 am

      Thank you so much, Veronika.

      Reply
  8. Kushigalu

    March 06, 2021 at 5:28 pm

    5 stars
    What a flavor packed recipe using red lentils. So healthy and delicious too. I will be making this tonight. Thanks for sharing.

    Reply
    • Githu

      March 08, 2021 at 5:11 am

      Kushigali, I am glad you found this recipe.

      Reply
  9. Kate

    March 06, 2021 at 11:49 pm

    This red lentils dish tasted amazing! My whole family was having second helpings. I can't wait to make this again.

    Reply
    • Githu

      March 08, 2021 at 5:10 am

      Thank you so much, Kate. I am glad that your family loves this recipe.

      Reply
  10. Loreto and Nicoletta

    March 07, 2021 at 2:57 pm

    5 stars
    What a great recipe. Red lentils are always on our menu plan. You are so right on their benefits and also how delicious they are. I love Dahl, not too spicy but just enough to awaken the tadtebuds not with a resounding alarm, but a soft nudge! It is great that you used fresh tomatoes, always a great partner to lentils! Yum!😋

    Reply
    • Githu

      March 08, 2021 at 5:09 am

      I totally agree with you, Loreto.

      Reply
  11. Alex

    March 07, 2021 at 7:21 pm

    It's crazy that I've never had lentils! I should definitely try to do that, starting with this recipe. It looks wonderful!

    Reply
    • Githu

      March 08, 2021 at 5:08 am

      Alex, lentils are so easy and quick to cook, I a sure you'll be cooking a lot of them from now.

      Reply
  12. Jo

    March 08, 2021 at 7:09 am

    5 stars
    I could eat a bowl full of this. Lentils bowl is my favorite meal any time of the day. Your recipe sounds amazing and I love how the lentils looks, creamy and delicious!

    Reply
    • Githu

      March 09, 2021 at 5:21 pm

      Jo, I can promise you, you are in for a treat with this lentil soup. A must-make if I should say...

      Reply
  13. Helene / French Foodie Baby

    April 01, 2021 at 4:33 am

    5 stars
    Love this mix of flavors! So comforting and delicious! This reminds of an Indian dal with a twist. Can't wait to try it.

    Reply
    • Githu

      April 05, 2021 at 8:54 am

      Thank you, Helene. I am glad that you like this recipe.

      Reply
  14. Liz

    October 14, 2021 at 8:37 pm

    5 stars
    I've been wanting to try these! Thanks for sharing!

    Reply
    • Githu

      October 16, 2021 at 12:26 pm

      Hi Liz, I am happy that you were here. We love these lentils and I believe you'll adapt them too. Be blessed.

      Reply
  15. Gwynn Galvin

    October 15, 2021 at 4:29 pm

    5 stars
    I love lentils and am always looking for new recipes to use them in. Looking forward to making this recipe soon!

    Reply
    • Githu

      October 16, 2021 at 12:25 pm

      Gwynn, I am happy that you found this recipe and I hope you'll love it as much as we do like it. Many blessings.

      Reply
  16. Jessica

    October 18, 2021 at 1:09 am

    This soup is so rich and hearty <3 I love that it's made with all-natural ingredients and is easy to boot. Definitely will be making it again!

    Reply
    • Githu

      October 18, 2021 at 4:44 pm

      Hi Jessica, you've warmed my heart! I am glad that you loved this recipe. Thank you so much for trying it and for the feedback. Blessings.

      Reply

I 'd love reading your reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hi, I am Githu, Certified Holistic Health & Nutrition Coach and Food as Medicine.

I create Simple Healthy Recipes for you that are whole plant-based, vegan, and gluten-free. Perfect for weight loss, these recipes are anti-inflammatory. They will help you heal your body from within.

More about me →

Book

Amazon Kindle ebook
ORDER YOUR kINDLE EBOOK

Recent

  • Quick pomegranate breakfast for your busiest morning
  • Simple and Healthy plantain salad recipe
  • Learn how to restore gut health | Probiotic foods
  • THE GUT MICROBIOME |Unlock the power of your healing

Footer

  • Terms & Conditions
  • Contact
  • Privacy & Cookie Policy
  • Coaching Terms of Use

Get Our Simple & Delicious Healthy Recipes

* indicates required

Footer

Copyright 2022© foodnheal.com All images on this site are by Githu. All Rights Reserved

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT