This roasted tomato and red lentil soup transforms simple ingredients into a hearty, flavorful meal that’s both nourishing and satisfying.
Packed with plant-based protein and fiber, it supports digestion and keeps you full longer.
With heart-healthy fats from olive oil and avocado, and naturally low saturated fat, this soup is a quick, wholesome option for everyday lunches or dinners.
Roasted Tomato Red Lentil Soup
Equipment
- 1 Large Baking Tray
- Baking paper (enough to line tray)
- 1 large saucepan
- chef’s knife
- Chopping board
- Spoon or spatula
- Blender or immersion blender (optional, if you prefer smoother soup)
Ingredients
- 6 large ripe tomatoes halved horizontally
- 2 tablespoons olive oil divided
- 4 garlic cloves skin on
- 1 large onion finely chopped
- 1 large fennel bulb finely shaved, fronds reserved
- 2 teaspoons ground cumin
- 1 cup 7 oz / 200 g dried red lentils, rinsed
- 4 cups 1 L reduced-salt vegetable stock
- ¹/³ cup fresh coriander or parsley chopped
- 1 small avocado mashed
- 4 slices grainy sourdough bread toasted
Instructions
- Prepare the Oven and Tomatoes: Preheat your oven to 360°F (180°C) and line a large baking tray with baking paper to prevent sticking and make cleanup easier. Take the ripe tomatoes and slice them in half horizontally, exposing the juicy flesh. Arrange them cut-side up on the prepared tray. Drizzle half of the olive oil evenly over the tomatoes and sprinkle with freshly cracked black pepper.
- Roast Garlic and Tomatoes: Take the garlic cloves and gently pierce the skin with a knife tip—this helps the garlic release its flavor during roasting. Scatter the garlic among the tomatoes on the tray. Place the tray in the oven and roast for 35–40 minutes, or until the tomato skins are slightly wrinkled, the flesh has caramelized, and the garlic is soft and aromatic. The roasting concentrates the natural sweetness of the tomatoes and mellows the garlic’s sharpness.
- Sauté Aromatics: While the tomatoes are roasting, heat the remaining olive oil in a large, heavy-based saucepan over medium heat. Add the finely chopped onion and thinly shaved fennel to the pan. Sauté for 3–4 minutes, stirring occasionally, until the vegetables are softened, translucent, and lightly fragrant. The fennel adds a subtle anise-like flavor that complements the tomatoes perfectly.
- Incorporate Spices and Roasted Tomatoes: Add the ground cumin to the pan and cook for one minute, allowing the spice to bloom and release its aroma. Carefully chop the roasted tomatoes into smaller pieces and add them to the pan along with the soft roasted garlic, discarding the skins. Stir everything together for about 4 minutes, letting the flavors meld while the tomatoes begin to break down slightly.
- Add Lentils and Stock: Stir in the rinsed red lentils, ensuring they are evenly coated with the tomato and spice mixture. Pour in the vegetable stock and bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer gently for 20–25 minutes, or until the lentils are soft and tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pan.
- Season and Finish with Herbs: Taste the soup and adjust the seasoning with salt and pepper to your preference. Stir in half of the chopped fresh coriander or parsley to infuse a burst of herbal freshness. This step balances the rich roasted flavors and brightens the overall taste.
- Prepare Avocado Toast: While the soup simmers, toast the grainy sourdough slices until golden brown and crispy. Spread the mashed avocado evenly over the warm toast, adding a pinch of salt or a drizzle of olive oil if desired.
- Serve and Garnish: Ladle the soup into four serving bowls. Garnish each bowl with the remaining chopped herbs and reserved fennel fronds for a visually appealing, fragrant finish. Serve the creamy avocado toast on the side, allowing each spoonful of soup to be complemented by the rich, buttery texture of the avocado.
- Enjoy: Take a moment to appreciate the vibrant colors, rich aromas, and comforting warmth of this hearty, fiber- and protein-packed soup. Perfect for cozy weeknight dinners or as a nourishing lunch, it’s a dish that’s as satisfying as it is wholesome.
Notes
- Roasting the tomatoes and garlic intensifies their natural sweetness and creates a richer, deeper soup flavor.
- Red lentils cook quickly and naturally thicken the soup, making it creamy without added dairy.
- Fresh fennel fronds and herbs add brightness and visual appeal; reserve some for garnishing.
- Toasted sourdough with avocado adds a satisfying texture contrast and healthy fats.
- The soup is naturally plant-based, high in fiber, protein-rich, and low in saturated fat.
- Adjust spices to taste—smoked paprika or a pinch of chili flakes adds warmth and depth.
Chef’s Secrets: Enhancing Flavor Naturally
The key to a deeply flavorful lentil soup lies in the roasting process.
Taking the extra 35–40 minutes to roast tomatoes and garlic transforms them, releasing sweetness and subtle caramel notes that elevate the entire dish.
Sautéing fennel and onion beforehand brings out aromatic layers that blend beautifully with the cumin.
For an even silkier texture, consider briefly blending the soup with an immersion blender before adding the fresh herbs—this creates a velvety consistency without compromising nutrition.
Lastly, using fresh, high-quality olive oil and herbs enhances freshness and ensures each spoonful is vibrant and fragrant.
Serving Suggestions: Perfect Meal Pairings
This soup is versatile and pairs beautifully with simple, wholesome sides.
Serve it with the included avocado toast for a satisfying, fiber-rich meal, or alongside a leafy green salad for a light, balanced lunch.
For a heartier dinner, add a sprinkle of toasted nuts or seeds on top, such as pumpkin seeds or slivered almonds, which bring additional protein and crunch.
A wedge of lemon on the side adds brightness and balances the earthy lentils, while a drizzle of olive oil over the soup before serving enhances richness and flavor.
Storage Tips: Keep Soup Fresh Longer
This lentil soup stores exceptionally well and is perfect for meal prep.
Allow the soup to cool completely before transferring it into airtight containers.
It can be refrigerated for up to 4–5 days, making it convenient for busy weekdays.
For longer storage, freeze in portions for up to 3 months—ensure containers are freezer-safe and leave room for expansion.
Reheat gently on the stove or in the microwave, stirring occasionally to maintain texture.
The avocado toast is best prepared fresh; alternatively, store the mashed avocado separately and toast the bread just before serving.
Frequently Asked Questions
1. Can I use canned tomatoes instead of fresh?
Yes, canned ripe tomatoes work well if fresh ones are unavailable. Opt for whole peeled tomatoes and roast them for a similar flavor depth.
The roasting step will still enhance sweetness and aroma.
2. Can I make this soup spicy?
Absolutely! Add a pinch of chili flakes while sautéing the aromatics or a dash of cayenne to the simmering soup.
Adjust gradually to suit your heat preference.
3. Is this soup suitable for meal prep?
Yes, it’s ideal for batch cooking. The soup keeps well in the fridge for 4–5 days and can be frozen for up to 3 months.
Prepare avocado toast fresh for the best texture.
4. Can I substitute red lentils with another type?
Red lentils are preferred for their quick cooking and natural creaminess.
Yellow lentils can work similarly, but green or brown lentils will require longer cooking and may result in a firmer texture.
5. How can I make the soup creamier without cream?
Besides blending part of the soup with an immersion blender, adding mashed avocado or a dollop of plain yogurt (dairy or plant-based) can create a creamy, rich texture without extra saturated fat.
