Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 pint (10 oz / 280 g) cherry or grape tomatoes, halved
- 1 large yellow onion, cut into wedges
- 5 whole garlic cloves
- 3 tbsp olive oil, divided
- 1 cup (about 200 g) dried red lentils, rinsed
- 2 cans (14.5 oz / 410 g each) fire-roasted diced tomatoes
- 4 cups (960 ml) vegetable broth
- 1 cup (240 ml) water (plus more as needed)
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4–1/2 tsp red pepper flakes
- 1 tsp fine sea salt, plus more to taste
- 1/2 tsp black pepper
- Juice of 1/2 lemon
- Yogurt and fresh herbs for serving (optional)
Do This
- 1. Heat oven to 400°F (200°C). Toss cherry tomatoes, onion, and whole garlic cloves with 2 tbsp olive oil, salt, and pepper. Roast 20–25 minutes until lightly charred and soft.
- 2. Meanwhile, rinse red lentils under cold water until the water runs mostly clear. Drain well.
- 3. In a large pot, heat remaining 1 tbsp olive oil over medium heat. Stir in tomato paste, cumin, coriander, smoked paprika, and red pepper flakes. Cook 2–3 minutes until fragrant and darkened.
- 4. Add roasted vegetables (squeeze garlic from skins), fire-roasted tomatoes with juices, lentils, broth, water, salt, and black pepper. Bring to a boil, then reduce to a gentle simmer.
- 5. Simmer uncovered 20–25 minutes, stirring occasionally, until lentils are tender and soup is thick. Add a splash of water if it gets too thick.
- 6. Partially blend the soup with an immersion blender (or blend about half and return to the pot) until thick and creamy but still textured.
- 7. Stir in lemon juice, taste and adjust seasoning. Serve hot with a dollop of yogurt, fresh herbs, and extra red pepper flakes if desired.
Why You’ll Love This Recipe
- Deep, roasty tomato flavor from both oven-roasted tomatoes and canned fire-roasted tomatoes.
- Thick, naturally creamy texture from red lentils, no heavy cream required.
- Warming spices (cumin, coriander, smoked paprika) and a hint of heat make this a cozy, slightly spicy bowl.
- Budget-friendly, high in protein and fiber, and perfect for meal prep or freezing.
Grocery List
- Produce: 1 large yellow onion, 1 pint cherry or grape tomatoes, 1 head garlic, 1 lemon, fresh cilantro or parsley (optional for garnish).
- Dairy: Plain Greek yogurt or unsweetened non-dairy yogurt (optional topping).
- Pantry: Olive oil, 1 cup dried red lentils, 2 cans fire-roasted diced tomatoes, vegetable broth, tomato paste, ground cumin, ground coriander, smoked paprika, red pepper flakes, fine sea salt, black pepper, sugar or honey (optional), crusty bread or pita (for serving, optional).
Full Ingredients
For the Roasted Tomato and Red Lentil Soup
- 1 pint (10 oz / 280 g) cherry or grape tomatoes, halved
- 1 large yellow onion, cut into thick wedges
- 5 cloves garlic, unpeeled
- 3 tbsp olive oil, divided
- 1 cup (about 200 g) dried red lentils, picked over and rinsed
- 2 cans (14.5 oz / 410 g each) fire-roasted diced tomatoes, with their juices
- 4 cups (960 ml) low-sodium vegetable broth
- 1 cup (240 ml) water, plus more as needed to adjust thickness
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4–1/2 tsp red pepper flakes (to taste)
- 1 tsp fine sea salt, plus more to taste
- 1/2 tsp freshly ground black pepper
- 1 tsp sugar or honey (optional, to balance acidity)
- Juice of 1/2 lemon (about 1 tbsp), plus extra lemon wedges for serving
For Serving (Optional Toppings)
- Plain Greek yogurt or unsweetened non-dairy yogurt, for dolloping
- Fresh cilantro or parsley, roughly chopped
- Extra-virgin olive oil, for drizzling
- Extra red pepper flakes, for added heat
- Crusty bread, toasted, or warm pita for dipping
Step-by-Step Instructions
Step 1: Roast the tomatoes, onion, and garlic
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup. Add the halved cherry tomatoes, onion wedges, and unpeeled garlic cloves to the sheet. Drizzle with 2 tbsp of the olive oil and sprinkle with a generous pinch of salt and a few grinds of black pepper. Toss everything with your hands to coat evenly, then spread out in a single layer.
Roast for 20–25 minutes, stirring once halfway through, until the tomatoes are collapsed and lightly caramelized at the edges and the onions are soft with some charred spots. Remove from the oven and let cool slightly. When cool enough to handle, squeeze the roasted garlic out of their skins and discard the peels.
Step 2: Rinse and prep the red lentils
While the vegetables roast, measure out 1 cup of dried red lentils. Place them in a fine-mesh sieve and rinse under cold running water, using your fingers to agitate them. Continue rinsing until the water runs mostly clear; this helps keep the soup from becoming overly foamy or starchy. Check for and discard any tiny stones or debris. Let the lentils drain well while you start the soup base.
Step 3: Build a flavorful spiced tomato base
In a large soup pot or Dutch oven, heat the remaining 1 tbsp olive oil over medium heat. Add the tomato paste, ground cumin, ground coriander, smoked paprika, and red pepper flakes. Cook, stirring frequently, for 2–3 minutes. The tomato paste should darken slightly in color and smell sweet and caramelized, and the spices should be fragrant. This step blooms the spices and deepens the tomato flavor, giving the soup its warm, roasty backbone.
Step 4: Add roasted vegetables, lentils, tomatoes, and liquids
Scrape the roasted tomatoes and onions into the pot, along with any flavorful juices from the baking sheet. Add the squeezed roasted garlic. Stir to coat everything in the spiced tomato paste. Pour in the fire-roasted diced tomatoes with their juices, the rinsed lentils, vegetable broth, and 1 cup of water. Add the salt, black pepper, and sugar or honey (if using).
Stir well, making sure nothing is stuck to the bottom of the pot. Turn the heat up to medium-high and bring the mixture just to a boil. Once boiling, immediately reduce the heat to low or medium-low to maintain a gentle simmer. Partially cover the pot with a lid, leaving it slightly ajar.
Step 5: Simmer until the lentils are tender and the soup is thick
Simmer the soup for 20–25 minutes, stirring occasionally, until the lentils are completely tender and starting to fall apart. The soup should be thick and hearty. If at any point it looks too thick or starts sticking to the bottom, add a splash of water or broth and reduce the heat slightly. If it seems thin at the end of cooking, simmer uncovered for a few extra minutes to reduce and concentrate the flavor.
Step 6: Blend to your preferred texture
For a thick, slightly rustic texture, use an immersion blender directly in the pot and pulse a few times until about half the soup is blended. You are aiming for a mostly smooth, velvety base with some visible lentils and tomato pieces for texture.
If you do not have an immersion blender, carefully transfer 2–3 cups of the hot soup to a regular blender, let the steam vent, and blend until smooth. Return the blended portion to the pot and stir to combine. Adjust thickness by adding a bit more water or broth if desired, then warm through.
Step 7: Finish with lemon and serve with toppings
Turn the heat to low. Stir in the lemon juice, then taste the soup and adjust the seasoning: add more salt, black pepper, red pepper flakes, or lemon juice as needed. The flavor should be bright, gently smoky, and lightly spicy, with a pleasant tang.
Ladle the soup into warm bowls. Top each serving with a spoonful of yogurt, a drizzle of good olive oil, and a sprinkle of fresh cilantro or parsley and extra red pepper flakes if you like it spicier. Serve immediately with crusty bread or warm pita for dipping.
Pro Tips
- Rinse the lentils well: Washing until the water runs mostly clear helps keep the soup from becoming overly frothy and gives a cleaner flavor.
- Watch the roasting stage: A little char on the tomatoes and onions adds wonderful smoky depth, but do not let them burn. If your oven runs hot, start checking at 18 minutes.
- Control the heat level: Start with 1/4 tsp red pepper flakes if you are spice-sensitive. You can always add more at the end but you cannot take it out.
- Adjust thickness at the end: The soup will thicken as it cools. Thin with hot water or broth a little at a time until it is as loose or thick as you like.
- Use good canned tomatoes: Fire-roasted diced tomatoes vary between brands. A high-quality brand with a deep, naturally sweet flavor makes a noticeable difference.
Variations
- Creamy Coconut Version: Stir in 1/2 cup (120 ml) full-fat coconut milk after blending for a richer, silkier soup with a subtle coconut note. Reduce the water by 1/2 cup to keep it thick.
- Curried Lentil-Tomato Soup: Add 1–2 tsp mild curry powder along with the cumin and coriander. Finish with extra lemon and cilantro for a bright, Indian-inspired twist.
- Extra-Smoky Chipotle: Replace the red pepper flakes with 1–2 tsp finely chopped chipotle in adobo and add an extra pinch of smoked paprika for deep, smoky heat.
Storage & Make-Ahead
Let the soup cool to room temperature, then transfer to airtight containers. Refrigerate for up to 4 days. The soup will thicken as it chills; when reheating, add a splash of water or broth to loosen it, then warm gently on the stovetop over medium-low heat, stirring often.
For longer storage, freeze in portioned containers for up to 3 months. Thaw overnight in the refrigerator, or gently reheat from frozen over low heat with a bit of added liquid, stirring frequently. This recipe is excellent for meal prep: you can roast the vegetables and cook the soup completely 1–2 days in advance, then simply reheat and add fresh lemon and toppings just before serving.
Nutrition (per serving)
Approximate values for 1 of 4 servings (without toppings): about 325 calories, 8 g fat, 50 g carbohydrates, 12 g dietary fiber, 15 g protein, and very low in saturated fat. Actual values will vary based on specific ingredient brands, optional sugar or honey, and toppings such as yogurt or olive oil.
