Lentil-Tomato Soup (Vegan, Gluten-Free, Soy-Free)


Submitted by Rosey – As long as I am on here, I may as well post a couple more.  This is a soup I tried recently that worked out well, and gave us enough leftovers for many lunches.  It had great flavor, my husband liked it, but for my taste I would half the cayenne/chili and red pepper.  Also, it was a little like refried beans in texture, I think adding another cup of liquid near the end may make a better consistency.

Yield: 11 servings. (serving size: 1 cup)


  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon ground red pepper or crushed red pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, minced
  • 3 1/3 cups water
  • 2 1/3 cups dried lentils
  • 1/3 cup chopped fresh cilantro (I leave this out) – I used basil instead
  • 3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth or vegetable broth (vegan)
  • 1 (28-ounce) can diced tomatoes, undrained
  • Chopped fresh tomatoes (optional)
  • Cilantro sprig (optional)

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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