This tomato lentil soup is a cozy, fiber-rich, and heart-healthy recipe that’s quick to make, high in protein, and full of Mediterranean flavor.
For more easy soup recipes, check out our curry lentil soup, black bean soup, lentil vegetable soup, and Turkish lentil soup.
A Healthy Way to Eat Well Without Compromise
There’s nothing more comforting than a warm bowl of tomato lentil soup 🍅, especially when it’s packed with flavor and nourishing ingredients.
This recipe is not only delicious, it’s also a heart healthy soup that’s naturally high in fiber, low in calories, and filled with plant-powered protein. Red lentils break down beautifully into a creamy texture without any heavy cream, making it the perfect one pot lentil soup for busy weeknights.
Louise and I love making this as the weather cools after a hot summer because it’s cozy, filling, and always leaves us satisfied without weighing us down. Each spoonful brings together the sweetness of blistered tomatoes, the brightness of lemon, and the savory punch of feta or Parmesan 🧀.
Whether you keep it vegetarian or boost it with chicken broth, this recipe is proof that healthy eating can also taste indulgent. Quick, wholesome, and budget-friendly 🥣 this soup checks all the boxes.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Cherry tomatoes: fresh, sweet cherry tomatoes give natural depth. Sub with canned crushed tomatoes for convenience, or heirloom tomatoes in summer.
- Onion: a yellow onion works best for a mellow base. Try shallots for a sweeter flavor or leeks for a gentler, earthy note.
- Garlic: freshly minced garlic adds bold aroma. Substitute garlic powder in a pinch or roasted garlic for a milder, caramelized taste.
- Dried oregano: brings that classic Mediterranean flavor. Swap with thyme, marjoram, or even Italian seasoning.
- Red pepper flakes: add gentle heat. Replace with a dash of cayenne, smoked paprika, or skip entirely if serving kids.
- Split red lentils: they cook quickly and make the soup creamy without cream. Substitute yellow lentils or green lentils, though cooking time will be longer.
- Broth: vegetable broth keeps it vegetarian, chicken broth adds richness. Water works too, especially if you boost flavor with extra herbs.
- Lemon zest and juice: brighten the whole dish. Substitute lime for a tangy twist or white wine vinegar for subtle acidity.
- Feta cheese: salty and creamy, perfect on top. Sub with grated Parmesan, a dollop of Greek yogurt, or even dairy-free feta.
How to Make Tomato Lentil Soup
Step 1: Burst the Tomatoes
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add cherry tomatoes and cook until they blister and start to char (5 minutes).
Step 2: Build the Flavor
Stir in chopped onion, garlic, oregano, and red pepper flakes. Cook a few minutes until the onion softens and everything smells fragrant (3 minutes). This creates your easy red lentil soup base.
Step 3: Simmer the Lentils
Add rinsed red lentils, broth, salt, and black pepper. Bring to a boil, then lower the heat. Cover with the lid slightly ajar and simmer until the lentils are tender (15 minutes).
Step 4: Adjust and Serve
Stir well to break some lentils for a naturally creamy body. For extra smoothness, blend briefly with an immersion blender. If the soup feels too thick, splash in more broth or hot water.
Remove from heat and add lemon zest and juice. Ladle into bowls, then top with olive oil and crumbled feta, Parmesan, or Greek yogurt. Serve warm with crusty bread for true vegetarian comfort food.
Tips
- Cook the tomatoes until blistered: this step deepens flavor and makes the soup taste like it simmered for hours (it only takes 5 to 8 minutes).
- Rinse the lentils well: it removes extra starch and helps your healthy lentil soup recipe stay light, smooth, and not gummy.
- Use broth wisely: chicken broth adds richness, but vegetable broth makes it lighter and perfect for vegetarians.
- Don’t skip the lemon: zest and juice brighten everything and balance the earthiness of lentils.
- Top with feta or Parmesan: feta makes it taste like a cozy tomato feta soup, but Greek yogurt works too.
- Adjust thickness: simmer uncovered to reduce, or add more broth if you like it brothy.
- Blend partially (optional): an immersion blender for just a few seconds gives creaminess without heavy cream.
- Spice to taste: keep it mild with paprika or go bold with cayenne if you like extra heat.
Frequently Asked Questions
Yes! Canned crushed or diced tomatoes work well if cherry tomatoes aren’t in season.
No soaking is needed—red lentils cook quickly and break down into a creamy texture.
Absolutely. Just use vegetable broth and swap the feta or Parmesan for a dairy-free topping.
Yes, but they’ll take longer to cook and won’t get as creamy.
Vegetable broth keeps it light, while chicken broth makes it richer and heartier—perfect if you want a classic chicken broth soup recipe.
Red lentils are naturally protein-rich, making this a great high protein vegetarian soup option for lunch or dinner. We calculated 17 grams of protein per serving without bread. With bread or a dollop of yogurt you can easily take it over 20 grams of protein per serving.
Yes! Cool completely, then freeze in portions. It will reheat beautifully on the stove or microwave.
Crusty bread, a side salad, or roasted vegetables make it a full meal.
More Easy Soup Dinners
- Moroccan lentil soup
- Potato leek soup
- Sweet potato soup
- Butternut squash soup
- Chickpea soup
- Minestrone soup
- Cabbage soup
- Cauliflower soup
If you tried this tomato lentil soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Tomato Lentil Soup (Easy One-Pot)
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 pints cherry tomatoes whole
- 1 medium onion chopped
- 3 cloves garlic grated or minced
- 1 teaspoon dried oregano
- ¼ teaspoon red pepper flakes or to taste
- 1 cup dried split red lentils rinsed
- 4 cups vegetable broth or more to taste
- ½ teaspoon salt + freshly ground black pepper to taste
- 1 lemon zest and juice
- ½ cup crumbled feta sub grated parmesan, a dollop of Greek yogurt, or non-dairy feta
Instructions
- Burst the Tomatoes: Heat 2 tablespoons extra virgin olive oil in a pot, add 2 pints cherry tomatoes, and cook for 5 minutes or until blistered.
- Build the Flavor: Add 1 medium onion (chopped), 3 cloves garlic (grated), 1 teaspoon dried oregano, and ¼ teaspoon red pepper flakes. Cook for 3 more minutes until soft and fragrant.
- Simmer the Lentils: Stir in 1 cup dried split red lentils (rinsed), 4 cups vegetable broth, ½ teaspoon salt, and pepper. Simmer for about 15 minutes or until the lentils are tender. Stir occasionally.
- Finish and Serve: Ladle soup into bowls, add a squeeze of juice and zest from 1 lemon. Top with a drizzle of olive oil, crumbled feta, Parmesan, or yogurt, and serve with bread.
Notes
- Cherry tomatoes → Use canned crushed for convenience or heirlooms for extra sweetness.
- Onion → Swap with shallots for sweetness or leeks for a milder flavor.
- Garlic → Try garlic powder in a pinch or roasted garlic for mellow depth.
- Dried oregano → Replace with thyme, marjoram, or Italian seasoning.
- Red pepper flakes → Use cayenne for more heat, smoked paprika for depth, or skip for kids.
- Split red lentils → Yellow or green lentils work too, just add more cooking time and broth as needed.
- Broth → Go vegetarian with veggie broth, richer with chicken broth, or use water with herbs.
- Lemon zest & juice → Swap with lime for tang or white wine vinegar for acidity.
- Feta cheese → Try Parmesan, Greek yogurt, or dairy-free feta.
- Lentils → Rinse well to keep the soup smooth and light.
- Toppings → Feta for saltiness, Parmesan for nuttiness, or Greek yogurt for creaminess.
- Texture → Simmer uncovered to thicken or add broth for a lighter, brothy bowl.
- Creaminess → Blend briefly for a silky finish without cream.
- Spice → Mild paprika or bold cayenne—adjust heat to taste.
Nutrition
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