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Spicy Tomato and Lentil Soup

Scott Phillips

Servings: 4

This thick Indian-spiced spin on tomato soup, great on its own, would pair well with grilled cheese, especially one made with a little chutney. Look for roasted chickpeas where nuts are sold, or make them yourself.


  • 2 Tbs. coconut oil or canola oil
  • 1 medium yellow onion, chopped
  • 2 Tbs. finely chopped fresh ginger
  • 1 Tbs. chopped garlic
  • 1 Tbs. ground coriander
  • 2 tsp. ground cumin
  • 1/2 small serrano chile, coarsely chopped
  • 1 28-oz. can whole peeled tomatoes with juice, chopped
  • 2 cups lower-salt chicken or vegetable broth
  • 1/3 cup red lentils, rinsed
  • Kosher salt and freshly ground black pepper
  • 1/2 cup plain yogurt
  • 1/4 cup roasted chickpeas, for garnish (optional)

Nutritional Information

  • Calories (kcal) : 240
  • Fat Calories (kcal): 90
  • Fat (g): 10
  • Saturated Fat (g): 7
  • Polyunsaturated Fat (g): 0.5
  • Monounsaturated Fat (g): 1.5
  • Cholesterol (mg): 5
  • Sodium (mg): 810
  • Carbohydrates (g): 29
  • Fiber (g): 6
  • Sugar (g): 8
  • Protein (g): 11


  • Heat the oil in a 4-quart saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until it begins to brown, about 5 minutes. Add the ginger, garlic, coriander, cumin, and chile, and cook, stirring occasionally, until fragrant, about 45 seconds.
  • Add the tomatoes and their juice, the broth, and lentils. Bring to a boil, reduce the heat to low, cover, and cook, stirring occasionally, until the lentils are tender, 30 to 35 minutes.
  • Purée with an immersion blender or in batches in a regular blender until smooth. Thin with a little water if you like. Serve with a dollop of yogurt, and garnish with the roasted chickpeas, if using.


Use kitchen scissors to neatly and quickly chop tomatoes right in the can.


Rate or Review


  • keffera | 10/15/2016

    When young, my children enjoyed lentil soup. While cooking, I added a small amount of spinach finely cut. This plate can be accompanied with Jasmine rice and garnished with bits of scallions. Of course, no hot stuff for kids then. This is a great source of iron! DELICIOUS!!!

  • joe9laurie | 09/25/2016

    Wow.. this is wonderful! I did alter the proportions of ginger & garlic .. 1 - 1 1/4 TBS garlic / 1/2 to 3/4 TBS ginger... also, I did not have fresh chiles so I substituted 1 tsp of aleppo pepper (Turkey). And, I add a a handful more of red lentils. Delicious!

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