Spicy Red Tomato + Lentil Soup
To be fit, healthy and full of energy, you need to fuel your body with quality carbs and nutrients as well as protein for recovery. This is one of my favourite meals that I regularly make when it’s cold and rainy outside. Serve alone or topped with natural yoghurt, labna (yoghurt cheese) or Persian feta and sprinkle with chopped fresh parsley. I’ve added a touch of chilli for those who want a little heat, but this is very optional.
Tomato is high in lycopene, a powerful antioxidant that helps protect against disease and maintain a healthy body. Lentils are high in fiber that can help to stabilize blood sugar levels and a fantastic source of protein to repair cells after a workout.
1 Spanish onion, diced
1 red chilli ( seeded and chopped ) optional
800 g chopped tomato ( tinned or fresh)
2 carrots, peeled and finely chopped
2 sticks celery, finely chopped
1/2 teaspoon, smoked paprika
1/2 teaspoon ground cinnamon
2 tablespoons, tomato paste
1 litre vegetable stock
1 tin brown lentils (drained)
black pepper to season
thick natural yoghurt + a little parsley to garnish
Saute onion, chilli if using, celery and carrot in a large pot with 1 tsp olive or grape seed oil for a few minutes until lightly golden.
Add the tomatoes, paprika, cinnamon and tomato paste and cook through for a few minutes.
Add the vegetable stock and simmer the soup for 15 minutes until slightly reduced and thickened.
Add the lentils and mix through then season with black pepper.
Serve in bowls and garnish with a little thick natural yoghurt and fresh chopped parsley.
Enjoy.
For a protein boost add the following in the last 10 minutes of cooking:
Meatballs from pasture raised beef or chicken
chunks of white fish fillet
Tin of cannelini beans
Labna ( yoghurt cheese ) or Persian feta
Serves 4
Protein: 7.5 g
Fat: 1.8 g
Carbs: 14.2 g
Calories: 106 calories / 442 kj
This looks great, Think I might have to try it out myself!
That looks ever so yummy and ideal for now with this bitterly cold weather. Thanks for yet another beautiful recipe which makes my problem for today’s ‘what will I have for tonight’ a non issue.
Hanneke
Hi Teresa,
I have recently aquired about 1.5kg of puy lentils – Could I use these in this recipe instead of the regular brown lentils? I am not sure how to use them all up and keen to source recipes for them
Hi Rhoda, yes you can use puy lentils – they are fantastic in this soup. Best to soak them overnight and cook them seperately to the soup. Add to the soup as per directions. Use up the rest of the lentils for a lovely salad infused with mint, parsley, lemon and Persian Feta !
Hi Teresa….can i freeze this soup?
Thanks Rosie
Yes You Can
Teresa – another brilliant recipe! Just the right amount of spice with the chilli, the cinnamon added a great subtle flavour and the lentils were perfect for a little substance. I loved it! Four perfect sized servings. You’re the best!
Agree with Lachlan. This is all sorts of awesome. Another amazing recipe, thank Teresa!
I made this soup today and added some of the XO chilli i made from this site as well. Yum !!!
Mmm definitely going to make this soup!