Easy Blended Tomato and Lentil Soup Recipe – Vegan

Creamy tomato and lentil soup takes a fan favorite and an underdog and combines them together to form a nutrient-packed and hearty soup. With some simple ingredients, you can make a protein-packed version of the classic tomato soup merged with a vegan lentil soup. The result is a velvety smooth soup, rich in color, texture, and earthy flavor that the whole family will enjoy. This delicious soup is ready in just about 30 minutes, but I'm also sharing some time-saving tips to get it ready in as little time as possible. 

The soup makes about four servings, each just under 300 calories, 13 g protein, and 10 g fiber. It has about 20% of the recommended daily amount of iron, which is great for people on a plant-based diet. The low calories make it a great option to serve with bread, as an appetizer or a side dish, or simply if you're looking to cut back on calories for weight loss. The higher protein and fiber in the soup will leave you feeling full. 

For this recipe of this blended tomato soup, we're using a two-step process because we're using dried lentils.  It can be prepared on separate days to save time, or you can use canned lentils to save time. It's a very forgiving recipe that requires a few pantry ingredients. Within thirty minutes, you are ready to eat a meal that sustains you and the planet. 

Tomato and Lentil Soup Ingredient Spotlight:

All of these ingredients are mostly pantry ingredients but should be readily available at your local grocery store. These ingredients are budget-friendly, sustainable, and nutritious.

Bayleaf, Garlic, Carrots, Onions, and Celery

• The Holy Trinity of any soup base! Carrots, onions, and celery are traditionally rendered down in butter or oil. This technique is known as the mirepoix and is used in most soup or broth bases, some sauces, and Southern cooking. 
• Typically, these ingredients are strained out, but we will keep them in the recipe to minimize waste.
• Keep a container or freezer bag for kitchen scraps for your compost or vegetable stock in this step!  

Tomato Sauce

• Tomato sauce is one of those ingredients that you may not use in a whole jar. It also stores well in large batches, whether refrigerated, canned, or frozen. 
• As a pantry staple, tomato sauce can be used on more than just pasta to bring acid and round out or complement flavors in the dish
• If you don't have any homemade, jarred tomato sauce or tomato puree will do the trick!
• You can also use a 1 cup of water ratio to 2 tbsp tomato paste if you don't have tomato sauce on hand!

Red Lentils

• Lentils are a Nutritional Powerhouse. Packed with protein, fiber, and iron, they are a cost-effective way to get more nutrients in the diet.
• Red lentils have a great sustainability story. They are nitrogen-fixing, so they help contribute to soil health and are nutrient-dense.
• Red lentils are softer in texture when cooked compared to green lentils or brown lentils.

Coconut oil

• Coconut oil is a great way to replace the velvety texture you would normally get from butter but in plant-based form. Being a plant-based fat, coming in solid form is highly desirable to get a super smooth texture

Parsley, Cilantro, and Pepper

• Fresh parsley and cilantro are leafy green herbs that help add flavor to any dish. Use the stems and leaves to maximize flavor. (see images below)
• Add these near the end of the cooking process to capture the most flavor. 
• Pepper adds a touch of heat. Feel free to add as much as you'd like. Fresh cracked is always a top choice.
• If you prefer to add a little extra heat, add some crushed red pepper flakes to the blender

Salt

• Salt has a few purposes in every dish. 
• In the mirepoix, the salt helps break down the vegetables and releases water to help them break down. 
• In the soup, the salt enhances the flavor of the tomato and elevates your dish

Blended Tomato and Lentil Soup Recipe

Alternative preparation Method:

If you don't have a high-speed blender, you can prepare this recipe easily in a large Dutch oven. You can use the original recipe, but the difference you'll need is to cook the lentils in the pot instead and then add the tomato sauce. You can then blend the soup into an immersion blender or food processor. If you do end up using a food processor, you will need to transfer the soup mixture back to the pot. Heat your pot of soup for a few minutes, and enjoy!

Ways to Serve Blended Tomato and Lentil Soup

• Ladle the hot soup in a bowl, and top with fresh cracked black pepper and some olive oil for a savory take. 
• Top with croutons and eat it as a meal
• serve with fresh, crusty bread
• For flavor enhancement, you can add Italian seasoning, cayenne pepper, or crushed red pepper flakes 
• If you enjoy it, you can also top the soup with feta cheese or vegan feta cheese for some tangy flavors

Storing the Blended Tomato and Lentil Soup

Store the soup in an airtight container when you're finished making it. It will last for up to five days in the refrigerator or three months in the freezer. Be sure to heat the soup thoroughly for the most incredible depth of flavor. 

Visual Preparation of How to Blend Tomato and Lentil Soup

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