Warm up this winter with our Spicy Tomato and Lentil Soup, a comforting blend of tomatoes, sweet vegetables, and red lentils, perfectly spiced to heat up those chilly days.
The soup gets its vibrant kick from a hint of cayenne pepper, contrasting beautifully with the natural sweetness of sweet potatoes. Utilizing budget-friendly red lentils, this soup is not only flavorful but also economical, showcasing the versatility and warmth of simple ingredients transformed into a delightful winter meal.
This soup makes 4 hearty servings and is 297 calories per serving.
If you’re looking for more recipes within the same calorie range, you’ll find an abundance of options in my dedicated collection of 200+ calorie recipes.
If you’re following a calorie-controlled diet or a healthy eating plan, it’s important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
To prepare this soup you will need the following ingredients:
Red Lentils: These lentils cook quickly and break down to create a creamy texture, making them ideal for soups.
Onion: just a regular white or brown onion
Garlic: fresh garlic minced, but lazy or jarred mince garlic is fine also
Ginger: fresh grated ginger root or you can used ginger paste in a jar
Celery – fresh trimmed stalks
Fresh Leeks: trimmed, washed and sliced thinly sliced
Tabasco sauce: This fiery condiment adds a spicy kick to the dish and is optional. If you don’t have Tabasco, feel free to use a similar hot sauce to achieve a comparable flavour or even a pinch of red chili flakes.
Tomatoes: his recipe calls for fresh, diced tomatoes, which I prepare by peeling the skin with a serrated peeler. However, if you find that more convenient, canned diced tomatoes are a perfectly acceptable substitute. Just be mindful to choose a reputable brand to avoid the watery consistency sometimes found in less expensive options.
Stock: It’s crucial to use the right ratio of stock cubes for the required amount of stock. Not all stock cubes are the same, and using the wrong amount can result in either a bland and watery broth or an overly salty stock. You can use vegetable stock or chicken stock.
Tomato puree (paste): this is concentrated tomato paste that comes in a tube or small can
Salt and Pepper: These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
Low Calorie Spray: I use a low-calorie spray with no added emulsifiers or other ingredients.
Parsley or coriander: it’s the perfect finishing touch for the soup. You can skip it if you’d like, but it adds a delightful and healthy touch of green to the overall presentation
Yoghurt: fat free plain yoghurt
Once you’ve gathered all the ingredients and prepared them accordingly, you’re all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations
This Spicy Tomato and Lentil Soup recipe is versatile and welcomes a variety of substitutions to suit your pantry or taste preferences. Below are some suggested variations:
Sweet Potato Swap: For a different twist on the sweetness and texture, try using butternut squash or even carrot in place of sweet potato. Both offer a rich, sweet base that complements the spices beautifully
Adding Proteins: For an extra protein boost, consider adding chunks of cooked chicken, beef, or even a can of drained and rinsed chickpeas.
Herb Varieties: While parsley and coriander are suggested, feel free to experiment with other herbs such as thyme or rosemary for a different aromatic experience.
Creaminess Addition: If you enjoy a creamier soup, consider blending part of the soup to achieve a smoother texture. Alternatively stir through some coconut milk for lovely creaminess and to balance the spices.
These variations allow you to tailor the Spicy Tomato and Lentil Soup to your dietary needs, taste preferences, or simply to what you have available in your kitchen.
FAQ for Spicy Tomato Lentil Soup
Can this soup be frozen?
Yes, this soup can be frozen. After cooking, allow the soup to cool completely before transferring it to freezer-safe containers or bags. Leave some space at the top as the soup will expand when frozen. It can be stored in the freezer for up to 3 months. To serve, thaw overnight in the refrigerator or use the defrost setting on your microwave, then reheat on the stove or in the microwave until hot throughout. Freezing and reheating may slightly alter the texture of the vegetables, but the soup will still be delicious and comforting.
Can I make this soup in a Slow Cooker?
While I haven’t tested it with this method, it should be easy to adapt. Combine all ingredients except for the optional yogurt and fresh herbs in the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Add the fresh herbs just before serving.
Can this soup be made Vegan?
Yes, as long as you use vegetable stock and omit the optional yogurt or use a dairy-free yogurt, this soup is both vegan and vegetarian-friendly.
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Recipe Card
Yield: SERVES 4
Spicy Tomato and Lentil Soup
Warm up this winter with our Spicy Tomato and Lentil Soup, a comforting blend of tomatoes, sweet vegetables, and red lentils, perfectly spiced to heat up those chilly days
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Ingredients
¾ cup (150g) of uncooked red lentils, rinsed
1 onion, finely chopped
2 cloves of garlic crushed
1 stick of celery, finely chopped
1 leek, finely chopped
300g (10.5oz) of sweet potato, chopped
2 teaspoons of ginger root, grated
2 teaspoon of ground cumin
1 tablespoon of paprika (sweet)
½ teaspoon of cayenne pepper
1 splash of tabasco sauce
400g (14.1oz) of ripe tomatoes, skinned and chopped finely (or use a tinned chopped)
2 litres (8 cups) of vegetable stock
2 tablespoons of tomato paste (puree)
salt and black pepper to season
low calorie spray
handful of finely chopped parsley or coriander
4 heaped tablespoons of fat free yoghurt
Instructions
Spray a large saucepan with low-calorie spray and place over medium-high heat.
Add the onion, leek, and celery to the pan, frying until they are softened.
Stir in the lentils, sweet potato, garlic, ginger, cumin, paprika, cayenne, and tomato paste, mixing well to combine.
Pour in the vegetable stock and add the chopped tomatoes and Tabasco sauce, bringing everything to a boil.
Once boiling, reduce the heat and simmer for about 40 minutes, or until the lentils are soft.
Season the soup with salt and pepper to taste.
If a smoother soup is preferred, blend the mixture until smooth, adding more stock if necessary to achieve the desired consistency.
Serve the soup hot, garnished with a sprinkle of freshly chopped parsley or coriander, and a dollop of yoghurt on top.
Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
Calories – scroll down to nutritional info box
WW Points and other Slimming or Weight Loss programs – due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
Gluten Free Friendly – use gluten free stock and spices
Vegetarian Friendly
Vegan Friendly/Dairy Free friendly – omit yoghurt
Freezer Friendly ❄️
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Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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