This wholesome Mediterranean inspired tomato lentil soup is made with fresh vegetables, protein-rich red lentils and the fire roasted tomatoes that adds a depth of smoky tomato flavour. A beautiful cozy and nourishing soup!
Growing up we would have tomato soup often since we had an abundance of tomatoes growing in our garden. I have made a few different types of tomato soups and I must say this Mediterranean inspired soup is hearty, satisfying and so vibrantly delicious with the fresh herbs, protein rich lentils and fire-roasted tomatoes.
This delicious soup is perfect introduction to the fall season, it is comforting and cozy for those chilly autumn days. With a few ingredients, this vegetarian soup it is high in fiber, plant-based rich in protein and loaded with Vitamin A.
INGREDIENTS
- Extra virgin olive oil: I recommend using a good quality evoo
- Onion: is a good base for this and most soups
- Garlic: love the depth and pungent flavour of garlic
- Vegetables: carrots and celery both offer there own flavours, carrots bring a little sweetness to this soup and celery adds freshness
- Herbs: dried and fresh oregano and basil are added to this soup
- Tomato paste: brings rich tomato flavour
- Fire-roasted tomatoes: is bold and rich in flavour with a hint of smokiness
- Vegetable broth: or a chicken broth is optional
- Red lentils: since they take less time to cook and still offer the protein rich element to the soup
- Kale: it is hearty and can withstand the heartiness to this soup
- Lemon juice: brings and adds a richness to all of the flavours
- Feta: I like the creaminess it offers, you can you use feta cheese or plant-based feta
Cooking Tips
Once the vegetables are tender and lentils are cooked, I decided to create a creamy texture by using my hand emulsfier and pulsing a few times but still leaving some of the vegetables and lentils whole. It creates a hearty soup with a few less chunky vegetables.
I really like the flavour of adding feta as a garnish. It adds some creaminess to the soup and a richness. I used goat feta, however, a plant-based feta cheese can be substituted.
I often will add kale to my soups since it is a hearty green, however spinach can be used in place of kale.
INSTRUCTIONS
In a Dutch oven or soup pot, heat olive oil over medium heat, add onion and sauté for about 2 minutes, then add carrots and celery, continue cooking for 3 minutes, then add garlic and sauté for another minute.
Stir in oregano, basil and tomato paste. Add fire-roasted tomatoes, vegetable broth, lentils, salt and pepper. Bring soup to a low boil.
Reduce heat and simmer for 25-30 minutes until the lentils are cooked, carrots and celery are tender. Transfer in batches to food processor/blender or use a hand emulsifier and pulse 3-4 times, just enough to create a slight creamy texture and leaving some of the vegetables and lentils whole. Stir in kale and lemon juice. Adjust the seasoning if necessary.
Garnish this soup with feta or a plant-based feta cheese. I love the creamy cheese flavour it adds to the soup. Add a few fresh oregano and basil for extra flavour. It is such a yummy, filling and comforting soup!!
WHY YOU LOVE THIS SOUP…
- It’s delicious and wholesome your entire family will love
- So nutritious with rich in fiber, protein, magnesium, calcium and Vitamin A
- Budget-friendly and lentils are inexpensive to create a delicious and wholesome meal
- Make it in 30 minutes
- Makes a great recipe to freeze and pull out on those busy work weeks
Texture should still be chunky with bits of vegetables and lentils throughout the soup. The option is to keep the original texture or blend the soup to create a smooth creamy soup.
STORE
This recipe serves four and if you happen to have leftovers, store in the refrigerator in a container with a sealed lid for up to 4 days. This soup will freeze by adding it to a freezer safe container with a lid for up to 4 months.
PLEASE LEAVE A REVIEW….
WOULD LOVE TO HEAR YOUR FEEDBACK WITH A COMMENT AND RATING. Thank you, Rose 🙂
Fire-Roasted Tomato Lentil Soup
Ingredients
Equipment
Method
- In a Dutch oven or soup pot, heat olive oil over medium heat, add onion and sauté for about 2 minutes, then add carrots and celery, continue cooking for 3 minutes, then add garlic and sauté for another minute.
- Stir in oregano, basil and tomato paste. Add fire-roasted tomatoes, vegetable broth, lentils, salt and pepper. Bring soup to a low boil.
- Reduce heat and simmer for 25-30 minutes until the lentils are cooked, carrots and celery are tender. Transfer in batches to food processor/blender or use a hand emulsifier and pulse 3-4 times, just enough to create a slight creamy texture and leaving some of the vegetables and lentils whole. Stir in kale and lemon juice. Adjust the seasoning if necessary.
- Garnish with fresh basil, oregano and crumbled feta. Serve immediately and enjoy!