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    You are at:Home»Dairy-Free Recipes»Plant-Based Tomato Lentil Soup makes the Most of Your Pantry

    Plant-Based Tomato Lentil Soup makes the Most of Your Pantry

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    By Alisa Fleming on March 20, 2020 Dairy-Free Recipes, Soup

    I’m working around the clock to send you all warm, healthy wishes in the form of easy, pantry-friendly food ideas. This hearty, plant-based tomato lentil soup is flavorful and filling. It gave our small household enough leftovers for a few meals. When made as is, this soup has warm, spicy heat, but you can easily make it mild for timid taste buds. This easy recipe is also naturally plant-based and protein-rich, and can be made purely from pantry ingredients (see my tips that follow).

    Plant-Based Tomato Lentil Soup Recipe made with canned and dried goods. Purely pantry option. Vegan, dairy-free, gluten-free, and top allergen-free.

    Purely Pantry Recipe Tips

    This recipe already does a great job of utilizing dried and canned goods. But if you’re really light on fresh ingredients, you can make it 100% from your pantry.

    • If you don’t have onion on hand, omit it, and optionally add 1 teaspoon onion powder.
    • You can use 1 teaspoon jarred garlic instead of fresh, or add 1/8 to 1/4 teaspoon garlic powder, if you wish.
    • Omit the fresh tomato and herb garnishes, they’re optional anyway!

    Tomato Lentil Soup Recipe - plant-based, vegan, gluten-free, dairy-free, flavorful, and fulfillingI originally shared this spicy tomato lentil soup recipe back in 2006, but am updating it with more information and clearer directions!

    Special Diet Notes: Plant-Based Tomato Lentil Soup

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, and optionally vegan and vegetarian.

    Plant-Based Tomato Lentil Soup
     
    Print
    Prep time
    10 mins
    Cook time
    65 mins
    Total time
    1 hour 15 mins
     
    I don't recall where I originally found this recipe, but I have since added some slight modifications. Enjoy it with warm heat or a spicy kick. If you prefer a mild soup, omit the red pepper.
    Author: Alisa Fleming
    Recipe type: Soup
    Cuisine: American
    Serves: 10 servings
    Ingredients
    • 1 tablespoon olive oil
    • 2 cups chopped onion
    • 1 teaspoon ground turmeric
    • 1 teaspoon ground cumin
    • 1 teaspoon chili powder
    • ½ to 1 teaspoon ground red pepper or crushed red pepper, to taste
    • ¼ teaspoon salt, plus additional to taste
    • ¼ teaspoon black pepper
    • 2 garlic cloves, minced
    • 3 (14½-ounce) cans low-sodium vegetable broth (can sub chicken broth)
    • 3⅓ cups water
    • 2⅓ cups dried lentils
    • 1 (28-ounce) can diced tomatoes, undrained
    • ⅓ cup chopped fresh cilantro or parsley (optional)
    • Chopped fresh tomatoes (optional)
    Instructions
    1. Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 3 minutes or until translucent. Add the turmeric, cumin, chili powder, red pepper, ¼ teaspoon salt, pepper, and garlic and sauté for 1 minute. Add the broth, water, lentils, and tomatoes and bring to a boil. Reduce the heat to low and simmer for 1 hour.
    2. Let the soup cool for 10 minutes.
    3. Reserve 2 cups of the lentil mixture.
    4. Place half of remaining mixture in blender and process until smooth. Use caution when removing the lid - it might be quite hot. Pour the pureed soup into a large bowl. Repeat the procedure with the other half of the remaining mixture.
    5. Stir in the reserved 2 cups lentil mixture.
    6. Serve garnished with the chopped tomatoes and cilantro or parsley, if using.
    3.5.3229

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    Alisa Fleming
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    Alisa is the founder of GoDairyFree.org, Food 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, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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