Fresh Tomato Red Lentil Soup

This soup is the best. It’s bright – from the citrus – fresh-tasting and nourishing. Lentils are so good for you. And anything with this many herbs is an energizing recipe. It’s one of those perfect dishes, anti-inflammatory, delicious, savory, and full of good carbs and protein. In fact, red lentils are rich in slow-digesting carbohydrates and dietary fiber that keep you feeling full and satisfied for two hours or more following a meal. Foods high in dietary fiber, like red lentils, lower the risk of diabetes, heart disease and constipation.

And dig this: The protein content of lentils is comparable to that of one serving of meat, but generally healthier because they contain low levels of fat. In one cup of red lentils are nearly 18 grams of protein. Eating more plant-based proteins are better for you and better for the environment. 
Fresh Tomato and Red Lentil Soup
Serves 6
This dish is one of the best tomato or lentil soups you'll ever make. It's fresh, bright, and filling. You can make a big pot of this on Sunday and enjoy it all week for quick lunches and suppers.
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
  1. 2 tablespoons of olive oil
  2. 1 large white onion, finely diced
  3. 3 cloves of garlic, minced
  4. 1-3 cups dried red lentils, depending on preferred consistency of soup
  5. 1 teaspoon dried basil
  6. 1 teaspoon dried thyme
  7. 1 teaspoon dried oregano
  8. 1 jalapeño, seeded and diced
  9. Sea salt
  10. 6 big ripe tomatoes (if they’re in season), blanched, peeled, chopped, or two 28 oz. cans whole peeled tomatoes chopped with liquid
  11. 1/2 cup packed fresh basil, plus more for garnish
  12. 1/2 cup packed fresh Italian flat-leaf parsley, plus more for garnish
  13. 4 medium-size lemons, juiced
  14. Vegetable Stock (one container, 32 oz.)
  15. Braggs Liquid Aminos or tamari, to taste (about 2-3 tablespoons)
  1. In a big sauce pot, heat olive oil over medium high heat, sauté onion with a 1/2 teaspoon of sea salt for 3-4 minutes, until almost translucent, then add garlic, jalapeño, dried herbs and spices, cook for another 3-4 minutes.
  2. Add lentils, sauté for about 3 minutes.
  3. Add the tomatoes (if using fresh, blanch them, peel them, slice them before adding them to this mixture, and if using canned, add the tomatoes, chopped, with the liquid).
  4. Add lemon juice, salt, heat to boiling, and simmer for 5 minutes, stirring occasionally.
  5. Add the fresh herbs and the vegetable stock, stir, simmer for about 20-30 minutes.
  6. Salt and pepper to taste.
  7. Garnish with fresh herbs.
  1. No need to pre-soak the dried lentils; they’ll soften as they cook. Use 1 cup if you want more of a lighter soup, use 2 cups if you prefer a stew-like dish. Use 3 cups if you want to highlight the lentils in the soup versus the tomatoes. I like a thicker consistency and often eat it with brown rice, quinoa, or another whole grain so I’ll use 3 or more cups.
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