Recipe description
June 28, 2026
Meal prep tomato lentil soup
Cozy meal-prep tomato lentil soup to support everyday digestion.
Meal Prep Friendly
High Fiber
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes polyphenol-rich tomatoes and plant-based proteins.
- Batch-friendly soup that's easy to prepare and store.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Red lentils
1
cup
Canned tomatoes
2
cups
Onion
1
piece
Garlic
3
cloves
Vegetable broth
4
cups
Olive oil
2
tablespoon
Carrot
1
piece
Celery
1
piece
Bay leaves
2
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onions, carrots, and celery, cooking until softened.
3
Stir in minced garlic and cook until fragrant.
4
Add the red lentils, canned tomatoes, vegetable broth, bay leaves, salt, and black pepper.
5
Bring to a boil, then reduce heat and simmer for about 20-30 minutes or until the lentils are tender.
6
Remove bay leaves, adjust seasoning to taste, and serve warm.
More Recipes For Your Gut
Nutrition
250 kcal
Calories
12 g
Protein
38 g
Carbohydrates
11 g
Fiber
7 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan/vegetarian?
Yes—it's fully plant-based (lentils, tomatoes and vegetables) and dairy-free.
How long does the soup keep in the fridge or freezer?
Fridge: 3–4 days; freezer: 2–3 months. Thaw in the fridge and reheat gently.
Can I freeze leftovers and reheat later? Any tips?
Yes. Freeze in portion-sized containers; reheat on the stove or in the microwave until hot.
How can I adjust the protein or fiber content?
Add more lentils or beans for protein; serve with quinoa or extra vegetables for fiber.
Is this soup gluten-free?
Yes, as long as you use gluten-free stock and avoid gluten-containing thickeners.
Can I use dried lentils instead of canned? Do I need to soak?
Dried lentils work fine; no soaking needed for most varieties; simmer until tender. Canned lentils are a quick option—rinse before using.
How can I reduce sodium if using stock or canned tomatoes?
Use low-sodium stock, rinse canned tomatoes, and limit added salt; rely on herbs and spices for flavor.
What are good add-ins or substitutions to customize flavor or nutrition?
Try spinach or kale, carrots, peppers; add grains like quinoa; finish with fresh herbs and spices; adjust texture with water or broth.
How should I batch-cook this for meal prep? How many servings and how should I store?
Decide batch size (e.g., 4–6 servings); refrigerate 3–4 days; freeze the rest; label with the date.
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