Red Lentil Tomato Soup
A comforting and creamy soup with that classic tomato soup flavor plus the added health benefits and protein of red lentils.
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 small onion chopped
- 2 medium carrots peeled & sliced into ½ inch pieces
- 2 28 oz cans whole peeled tomatoes plus juice recommend Muir Glen
- ¾ cup red lentils rinsed and drained
- 1 tablespoon brown sugar
- 2 cups low sodium vegetable broth
- 1 bay leaf
- handful of fresh basil
- ¼ teaspoon freshly ground white pepper can use black pepper also
- ½ teaspoon kosher salt
Instructions
- Heat a large soup pot on medium high heat then add the olive oil.
- Once the oil is hot, add the onions and carrots and sauté until carrots are slightly softened and the onions are translucent.
- Pour in the tomatoes, red lentils and broth. Add the bay leaf and salt. Stir to combine and bring to a low boil.
- Simmer the soup for 25-30 minutes until lentils are softened.
- Turn off the heat and remove the bay leaf.
- Stir in the basil and pepper, then allow the soup to cool just enough to carefully transfer to a blender (if your blender pitcher is not large enough you may have to do this in batches). Alternatively, if you have an immersion blender, blend the soup right in the pot until rich and creamy.
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Nutrition
Serving: 1bowlCalories: 128kcalCarbohydrates: 20gProtein: 7gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gSodium: 211mgPotassium: 310mgFiber: 8gSugar: 4gVitamin A: 3407IUVitamin C: 4mgCalcium: 26mgIron: 2mg
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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