Roasted Tomato Red Lentil Soup
A warm, filling soup made with roasted tomatoes, red lentils, and aromatic fennel, finished with fresh herbs and creamy avocado toast. Packed with plant-based protein and fiber, it’s low in saturated fat, nutrient-dense, and perfect for a healthy lunch or dinner.
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.
