Foodie Friday

Healthy Recipe of the Week

Tomato Lentil Soup

Simple to prepare and many variations to try!

Add cooked bulgar and sprinkle of parmesan?

Sauté curry powder with the onion?

Toss in baby spinach or kale?

Add fresh herbs or pesto just before serving?


  • 3 tablespoons Extra Virgin Olive Oil
  • 1 large Onion (chopped)
  • 1/4 cup Tomato Paste
  • 1 cup Lentils (picked over and rinsed)
  • (1) 15-ounce can No-Salt Added Diced Tomatoes 
  • 2 Carrots (chopped)
  • 2 Celery Stalks (chopped)
  • 1 teaspoon Kosher Salt
  • Black Pepper, to taste


In a large heavy pot over medium heat, heat the olive oil until shimmering. Sauté the onion until lightly browned (5-7 minutes). Stir in the tomato paste. Cook, stirring often, until the tomato paste starts to darken (1-2 minutes).

Add the lentils, tomatoes, carrots, celery, and 5 cups water. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and simmer until the lentils are tender (15-20 minutes). 

Season with salt and black pepper. 

Yields: 8 cups

Nutritional Information

Per Serving (1 cup): 160 Calories. 5g Total Fat. 1g Saturated Fat. 21g Carbohydrates. 7g Fiber. 5g Sugar. 0g Added Sugar. 7g Protein. 280mg Sodium.

For more soup recipes, visit and search Miso Ginger Vegetable Soup and Black Bean Soup.

For cooking advice, write to Chef Kate at


Chef Kate. (2022, January/February). The healthy cook: Lentil magic. Nutrition Action.

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