Red Lentil Tomato Soup

Soup season is here, and I’m embracing all things cozy, like this red lentil tomato soup!

This soup is a blend of roasted (and slightly charred) late summer tomatoes, onion, and garlic, along with red lentils and sweet coconut milk, and spices like cumin, coriander, and cayenne, plus lemon for brightness and tang. It’s the perfect blend blend of spice, sweetness, and tang!

And the best part about this red lentil tomato soup: it’s a balanced meal. The roasted tomatoes and onions, fatty coconut milk, and red lentils make this soup so hearty and nutritious!

Red Lentil Tomato Soup Ingredients

• Red lentils:  I always soak the lentils overnight and then rinse them thoroughly before cooking with them. Not only does it help speed up the cooking process, it also reduces the phytic acid content in the lentils. And less phytic acid equals increased nutrient bioavailability, specifically for zinc and iron. Quick note that hulled lentils have a lot less phytic acid than unhulled lentils, even if you don’t soak them overnight. 
• Fresh tomatoes: Once tomato season is over, feel free to swap out the fresh tomatoes in the recipe for the same amount of canned San Marzano tomatoes. Just add in the canned tomatoes when you’re ready to blend the soup together.
• Brown onion or sweet white onion
• Full-fat canned coconut milk
• Tomato paste: Bionaturae is my go-to brand for tomato paste – it comes in a glass jar (which makes storing it so easy) and doesn’t have that bitter undernote that most tomato paste has. Cento is also another great option!
• Garlic: You’ll need a whole head of garlic for this recipe. 
• Fresh ginger
• Spices: Including cumin seeds, ground coriander, cayenne pepper, and turmeric.
• Olive oil
• Diamond Crystal kosher salt: If you’re using Morton kosher salt, use half the amount.

Method Behind this Soup

Add the quartered tomatoes, onion, and garlic to the prepared sheet pan. Drizzle generously with olive oil and kosher salt, and toss to coat everything thoroughly. Rub the garlic head with an extra bit of olive oil and nestle between the veggies. I like to place all of the tomatoes cut-side up to prevent them from sticking to the tray (especially if you aren’t using parchment paper). Roast the veggies and aromatics in the preheated oven for 30-35  minutes, or until slightly charred.

To a large pot, add the olive oil, tomato paste, and ginger, and fry over medium-high heat for 3-4 minutes. Sprinkle in the spices and saute for 30 seconds to 1 minute, no more.

Dump in the rinsed and drained lentils, along with the water, coconut milk, and 1-2 tsp of kosher salt. Bring the soup to a boil over high heat, then cover, reduce the heat to medium, and let the lentils cook until they begin to fall apart, about 15 minutes. 

Once the veggies and aromatics are done roasting, carefully remove the skins from the tomatoes (I like to let them cool a bit to make it less hazardous haha) and squeeze out the roasted garlic. Then transfer the roasted veggies and aromatics to a large blender, along with half of the cooked lentil soup. Blend until creamy and smooth, about 2 minutes. Dump back into the pot and stir to combine. Adjust for salt as needed, and add more water depending on how thin you prefer the soup. Add in the minced cilantro and squeeze of lemon and serve warm.

Recipe Notes

• Soak the lentils overnight. I always soak the lentils overnight and then rinse them thoroughly before cooking with them. Not only does it help speed up the cooking process, it also reduces the phytic acid content in the lentils. And less phytic acid equals increased nutrient bioavailability, specifically for zinc and iron. Quick note that hulled lentils have a lot less phytic acid than unhulled lentils, even if you don’t soak them overnight. 
• You can serve this soup however you like, but I love spooning this soup over some sticky white rice. Again, since this soup is a curry soup hybrid, it tastes fabulous over rice, paired with toasty sourdough, or just on its own! 

And that’s all for this red lentil tomato soup – I can’t wait for you to make it. Don’t forget to leave a review and rating below, always appreciate your feedback!

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