Plant-Based Tomato Lentil Soup makes the Most of Your Pantry

I’m working around the clock to send you all warm, healthy wishes in the form of easy, pantry-friendly food ideas. This hearty, plant-based tomato lentil soup is flavorful and filling. It gave our small household enough leftovers for a few meals. When made as is, this soup has warm, spicy heat, but you can easily make it mild for timid taste buds. This easy recipe is also naturally plant-based and protein-rich, and can be made purely from pantry ingredients (see my tips that follow).

Purely Pantry Recipe Tips

This recipe already does a great job of utilizing dried and canned goods. But if you’re really light on fresh ingredients, you can make it 100% from your pantry.

• If you don’t have onion on hand, omit it, and optionally add 1 teaspoon onion powder.
• You can use 1 teaspoon jarred garlic instead of fresh, or add 1/8 to 1/4 teaspoon garlic powder, if you wish.
• Omit the fresh tomato and herb garnishes, they’re optional anyway!

I originally shared this spicy tomato lentil soup recipe back in 2006, but am updating it with more information and clearer directions!

Special Diet Notes: Plant-Based Tomato Lentil Soup

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, and optionally vegan and vegetarian.

Alisa Fleming

Plant-Based Tomato Lentil Soup

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I don't recall where I originally found this recipe, but I have since added some slight modifications. Enjoy it with warm heat or a spicy kick. If you prefer a mild soup, omit the red pepper.

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Prep Time 10 minutes mins

Cook Time 1 hour hr 5 minutes mins

Total Time 1 hour hr 15 minutes mins

Servings: 10 servings

Course: Soup

Cuisine: American

Calories:

Ingredients Method

Ingredients

  

1x2x3x?

• 1 tablespoon olive oil
• 2 cups chopped onion
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ to 1 teaspoon ground red pepper or crushed red pepper to taste
• ¼ teaspoon salt plus additional to taste
• ¼ teaspoon black pepper
• 2 garlic cloves minced
• 3 14 1/2-ounce cans low-sodium vegetable broth (can sub chicken broth)
• 3 ⅓ cups water
• 2 ⅓ cups dried lentils
• 1 28-ounce can diced tomatoes, undrained
• ⅓ cup chopped fresh cilantro or parsley optional
• Chopped fresh tomatoes optional

Method

 

1. Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 3 minutes or until translucent. Add the turmeric, cumin, chili powder, red pepper, 1/4 teaspoon salt, pepper, and garlic and sauté for 1 minute. Add the broth, water, lentils, and tomatoes and bring to a boil. Reduce the heat to low and simmer for 1 hour.
2. Let the soup cool for 10 minutes.
3. Reserve 2 cups of the lentil mixture.
4. Place half of remaining mixture in blender and process until smooth. Use caution when removing the lid - it might be quite hot. Pour the pureed soup into a large bowl. Repeat the procedure with the other half of the remaining mixture.
5. Stir in the reserved 2 cups lentil mixture.
6. Serve garnished with the chopped tomatoes and cilantro or parsley, if using.

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