Lentil and Tomato Soup

This super, simple plant-based lentil and tomato soup is easy to make and tastes delicious. You can make a big pot of it at the start of the week and have it for lunch, or have it as a starter and then divide it up into portions to freeze so you always have some delicious homemade soup on stand-by when  you just can’t be bothered cooking.

As you probably know, 2016 is the year of pulses, and this amazing little lentil is part of that group of illustrious foods.

They’re a great low fat source of protein, complex carbohydrates, dietary fibre, vitamins and minerals like iron, potassium and folate. And because they don’t come from animals, they have no cholesterol.

Did you know that lentils are even packed with prebiotics? They feed our friendly gut flora, who in turn feed us right back with, as Dr Greger says in his new book: How Not To Die:

“beneficial compounds, such as propionate, that relax your stomach and slow the rate at which sugars are absorbed into your system.”

Chickpeas and other legumes have a similar effect.

I hope you enjoy my new recipe for plant-based lentil and tomato soup as much as I do!

Plant-Based Lentil and Tomato Soup

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 mins
Serves 6


  • 2 onions, finely chopped
  • 3 sticks of celery, chopped
  • 3 carrots, chopped
  • 3 garlic cloves, crushed then chopped
  • 8oz/225g red lentils, rinsed so the water runs clear
  • 1ltr/1.5pt vegan stock
  • 1 tin of chopped tomatoes


  1. Put all the vegetables in a pot with about an inch of cold water. Stir together, then cook over a gentle heat, with the lid on, for about 15 minutes.
  2. Add the rinsed red lentils, the stock and the tomatoes. Stir, bring to a boil, then turn down to a simmer.

    Keep the lid on and cook for a further 20 minutes. Keep an eye on the soup and stir occasionally to ensure it doesn't catch-on. Add more hot water if you think it's too thick.

  3. Heat some bowls then serve the soup for lunch or as a starter with some homemade wholemeal bread.


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If losing weight is one of your goals this year then consider following a whole food, plant-based diet and you’ll not only be able to eat this delicious plant-based lentil and tomato soup, you’ll be able to lose weight too! 

Ready to get started? Be one of the first to hear about my new, whole food, plant based course coming in the next few weeks. Click here to register.

I’d love to hear how you like this recipe.

Let me know in the comments section below. Thank you!

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