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–+ servings
Amanda Patel

Tomato Soup Lentil Stew (One-Pan, 40 Minutes)

This one-pot tomato soup lentil stew delivers cozy comfort and plant-powered nutrition in just 40 minutes. Featuring hearty lentils, crushed tomatoes, and warm spices, it’s the perfect quick dinner for weeknights — flexible, freezer-friendly, and naturally vegan and gluten-free.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 bowls
Course: Dinner, Soup, Stew
Cuisine: Mediterranean, Vegan
Calories: 265
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 medium carrots, diced small
  • 3 cloves garlic, minced
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 1 tsp dried basil or Italian seasoning
  • 1 pinch chili flakes (optional)
  • 1 cup brown lentils or 1 1/4 cups red lentils, rinsed
  • 28 oz crushed tomatoes
  • 14.5 oz fire-roasted diced tomatoes (optional)
  • 4–5 cups low-sodium vegetable broth
  • 1 bay leaf
  • 1 tsp kosher salt, plus more to taste
  • freshly ground black pepper
  • 1 lemon, zest and juice
  • 1/4 cup chopped fresh basil or parsley
  • 1–2 tsp sugar or maple (only if needed)
  • 2 tbsp extra-virgin olive oil for finishing

Equipment

  • medium Dutch oven or soup pot (4–5 qt)
  • ladle
  • measuring cup
  • immersion blender (optional)
  • Citrus juicer

Method
 

  1. Warm oil over medium heat. Add onion and carrots with a pinch of salt. Cook until translucent and lightly golden at edges, about 6–8 minutes.
  2. Stir in garlic, coriander, smoked paprika, dried basil, and chili flakes. Cook until fragrant, about 1 minute.
  3. Add lentils and stir to coat in the spices.
  4. Pour in crushed tomatoes, optional fire-roasted tomatoes, 4 cups broth, bay leaf, salt, and pepper. Bring to a boil, then reduce to a steady simmer. Cook 20–25 minutes, stirring occasionally. Add more broth if it thickens too much.
  5. When lentils are tender, taste and adjust acidity with sugar or maple if needed.
  6. Remove bay leaf. Stir in lemon zest, juice, and chopped herbs. Finish with a drizzle of olive oil.
  7. Final taste for salt, pepper, and lemon. Let rest 2 minutes before serving.

Nutrition

Calories: 265kcalCarbohydrates: 39gProtein: 13gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 540mgPotassium: 810mgFiber: 14gSugar: 10gVitamin A: 4200IUVitamin C: 22mgCalcium: 80mgIron: 4mg

Notes

Swap brown lentils for red for a smoother texture, or add spinach in the last 5 minutes for extra veg. To make it creamy, blend a portion or stir in unsweetened coconut milk. Finish with lemon juice and herbs for brightness. Great for meal prep and freezer storage.

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