Tomato and Lentil Soup

This hearty Tomato and Lentil Soup is a classic Lebanese dish, brimming with flavor and nutrition. Packed with protein and fresh ingredients, it’s perfect for a comforting meal any time of the year.

Ingredients

• Red lentils - 150 grams
• Canned diced tomatoes - 400 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 500 milliliters
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery, sautéing until the vegetables are softened, about 5-7 minutes.
2. Add the minced garlic, cumin, paprika, salt, and black pepper to the pot, stirring for another minute until fragrant.
3. Stir in the red lentils and canned diced tomatoes, mixing well to combine all the ingredients.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes, or until the lentils are tender.
5. Using an immersion blender, carefully blend the soup to your desired consistency. You can leave it slightly chunky or blend it completely smooth.
6. Stir in the lemon juice and adjust the seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall health and immunity.

Tags