Recipe description
June 19, 2026
Tomato soup with lentils
Comforting tomato soup with lentils supports gentle gut health.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from lentils and tomatoes supports steady digestion.
- Plant-based protein and a variety of plant ingredients contribute to gut-friendly nutrition.
- Simple pantry ingredients and gentle flavors make this meal easy to customize.
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
Tomato
4
piece
Red lentils
1
cup
Onion
1
piece
Garlic
2
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Carrot
1
piece
Celery
1
piece
Tomato, paste
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Chop the onion and garlic finely.
2
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened.
3
Chop the tomatoes and add them to the pot along with the lentils, vegetable stock, salt, and black pepper.
4
Bring to a boil, then reduce the heat and let simmer for about 20 minutes, or until the lentils are tender.
5
Stir in the fresh basil just before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
42 g
Carbohydrates
12 g
Fiber
8 g
Sugar
6 g
Fat
0.5 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan/vegetarian and dairy-free?
Yes—it's plant-based and dairy-free. If using stock, opt for a dairy-free version.
Can I use dried lentils or should I use canned?
You can use canned lentils for speed. If dried, rinse and simmer until tender.
How long does it take to cook?
About 25–35 minutes from start to finish, depending on lentil type.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; freeze for 2–3 months.
How can I adjust the thickness or flavor?
Add more water or broth to loosen; simmer uncovered to thicken; tweak herbs and spices to taste.
What herbs or spices pair well with this soup?
Parsley, thyme, cumin, and smoked paprika work nicely; consider chili flakes for heat.
Is it good for gut health?
Yes—lentils provide soluble and insoluble fiber plus prebiotic fuel; introduce fiber gradually and drink water.
Is this gluten-free?
Generally yes, but check that stock and toppings are gluten-free.
How can I serve it for kids or picky eaters?
Keep flavors mild or puree for a smoother texture; serve with bread or dairy-free yogurt if desired.
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