Red Lentil and Tomato Soup (One Pot, 45 Minutes)

By Michael Gonzales · Last updated October 13, 2026 Short answer: Soften onion, carrot and garlic in olive oil, add cumin and tomato paste, then simmer red lentils with canned tomatoes and broth for about 25 minutes.

This recipe was developed by Michael Gonzales from standard techniques and measurements. Prep time: 10 min Cook time: 35 min Total time: 45 min

Ingredients (about 6 servings)

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, diced
• 3 cloves garlic, minced
• 1 1/2 teaspoons ground cumin
• 2 tablespoons tomato paste
• 1 1/2 cups dried red lentils, rinsed
• 1 can (14.5 oz) diced tomatoes, no salt added
• 6 cups low-sodium vegetable broth
• Juice of half a lemon; salt and pepper

Steps

1. Heat the oil in a large pot over medium heat. Cook the onion and carrot 6 to 8 minutes until soft.
2. Add garlic and cumin; stir 1 minute. Stir in the tomato paste for 1 minute.
3. Add lentils, tomatoes and broth. Bring to a boil, then simmer partly covered 20 to 25 minutes until the lentils break down.
4. Blend part of the soup if you want it creamier. Add lemon juice, salt and pepper.

Storage: 4 days in the fridge or 3 months frozen. It thickens as it sits; add water when reheating.

Nutrition notes

USDA lists cooked lentils at 7.9 g fiber per 100 g, about 15.6 g per cup [1]. See high-fiber foods and foods high in lycopene for the tomato side.

An immersion blender makes step 4 easy.

Sources

1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/

ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Red lentil soup bowl by jules, CC BY 2.0, via Wikimedia Commons.