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Lentil Tomato Soup

Bring this recipe into your fall cooking, as this soup is comfort food to the maximum! With all the spices, it creates a whole, embodied taste. If you like your soup on the spicier side, feel free to top it up with more red peppers when serving. Lentils are highly nutritious and are a must-have on a plant-based diet as it is made up of 25% protein, and it provides a great source of iron. It is also high in fiber which supports regular bowel movements and promotes gut health. The polyphenols in lentils have strong antioxidant and anti-inflammatory properties that are health-promoting. These red split lentils are easy to cut and the whole recipe only takes a total of 30-40 minutes to prepare!

  • Author: Annie Tsang
  • Yield: 8 cups 1x


  • 2 tbsp coconut oil
  • 2 yellow onions, diced
  • 3 garlic cloves, minced
  • ½ tsp ground ginger
  • ½ tsp cumin
  • ½ tsp turmeric
  • ½ tsp curry powder
  • ½ tsp coriander
  • ¼ tsp red pepper
  • Salt and pepper
  • 1 cup red lentils
  • 1 can coconut milk, shaken
  • 1 can diced tomatoes
  • ½ can tomato paste
  • 3 cups water
  • Serve with cilantro and lime wedges


  1. In a pot, melt the coconut oil and add all the onions, garlic, and spices (including salt & pepper)
  2. Add red lentils and toast on low for 10 minutes. 
  3. Add in coconut milk, diced tomatoes, tomato paste, and water.
  4. Stir, and bring to boil for 20 minutes.
  5. Pour into bowls and top with cilantro and lime juice.
  6. Enjoy!


  • Serving Size: 2 cups
  • Calories: 220
  • Sugar: 3g
  • Sodium: 70mg
  • Fat: 15g
  • Saturated Fat: 12.8g
  • Trans Fat: 0g
  • Carbohydrates: 67g
  • Fiber: 4g
  • Protein: 7g

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