Recipe description
June 27, 2026
Quick tomato soup with lentils
A cozy lentil and tomato soup that supports gentle digestion.
Quick Meal
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Polyphenol-rich tomatoes add color and antioxidants.
- Plant-based protein and quick prep fit busy weeknights.
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
Bean, red
1
cup
Tomato
2
piece
Onion
1
piece
garlic
2
clove
Oil, olive
1
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Basil
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
2
Add minced garlic and cook for another minute until fragrant.
3
Stir in the chopped tomatoes and cook for about 5 minutes.
4
Add the red lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
5
Season with salt, black pepper, and basil. Blend the soup until smooth if desired.
6
Serve hot and enjoy.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
46 g
Carbohydrates
12 g
Fiber
7 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan/vegetarian?
Yes. It's plant-based, made with lentils, tomatoes and pantry staples. No meat or dairy unless you add it.
How long does it take to make?
About 20–25 minutes from start to finish.
Can I freeze or meal-prep this?
Yes. Cool and store in airtight containers; refrigerate 3–4 days or freeze up to 3 months.
What nutrients does it provide?
Lentils supply plant protein and fiber; tomatoes provide polyphenols like lycopene; it's a fiber-rich, satisfying bowl.
Can I customize the flavor with spices?
Yes. Start with garlic, onion, cumin or paprika, chili flakes, and adjust to taste.
Is it gluten-free?
Generally yes. Check any stock or thickeners you use to ensure they’re gluten-free.
Can I use fresh tomatoes instead of canned?
Yes. Ripe fresh tomatoes work well; canned tomatoes are convenient and affordable.
How can I adjust the texture?
For a smoother soup, blend part or all of it; if it’s too thick, add a splash of water or stock.
What should I serve it with?
A slice of whole-grain bread, crusty bread, or a simple side salad.
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