This Smoky Tomato Lentil Soup is a comforting, flavorful meal that’s both quick and easy to make.
Packed with plant-based protein from lentils and fiber-rich vegetables, it’s a heart-healthy choice that supports digestion and sustained energy.
Low in saturated fat and naturally vegan, this soup is perfect for weeknight dinners, meal prep, or cozy lunches, delivering rich smokiness without heavy oils.
Smoky Tomato Lentil Soup
Equipment
- 1 large stockpot or soup pot
- 1 Cutting board
- 1 Chef’s knife
- 1 wooden spoon (or spatula)
- Measuring cups and spoons
Ingredients
- 1 medium yellow onion diced
- 4 cloves garlic minced
- 1 ½ teaspoons smoked paprika adjust to taste
- 28 ounces fire-roasted diced tomatoes canned
- 4 cups vegetable broth
- 1 cup green or brown lentils rinsed and drained
- 1 –2 cups fresh baby spinach roughly chopped
- Optional toppings: Fresh basil or parsley chopped
- Salt and black pepper to taste
Instructions
- Prepare the Onion: Begin by peeling a medium yellow onion. Cut off the root and stem ends, then finely dice it into small, uniform pieces. This ensures even cooking and helps release the onion’s natural sweetness into the soup. Set the diced onion aside on a clean plate for easy access.
- Sauté the Onion: Place a large stockpot over medium-high heat. Add the diced onion to the dry pot, or if you prefer a no-oil method, pour in 3 tablespoons of vegetable broth or water to prevent sticking. Stir frequently with a wooden spoon. Cook the onions for approximately 8 minutes, until they become soft, translucent, and slightly golden, releasing a fragrant aroma that forms the flavor base of the soup.
- Mince the Garlic: While the onions are cooking, peel 4 cloves of garlic. Using a chef’s knife, mince the garlic finely, creating small pieces that will evenly distribute throughout the soup. Garlic adds a warm, aromatic depth that complements the smokiness of the paprika.
- Combine Garlic and Smoked Paprika: Once the onions are translucent, lower the heat slightly. Add the minced garlic to the pot and sprinkle in 1½ teaspoons of smoked paprika. Stir constantly for about 1 minute, being careful not to let the garlic burn. This brief cooking allows the spices to bloom, enhancing the soup’s smoky flavor.
- Add Tomatoes, Broth, and Lentils: Open a 28-ounce can of fire-roasted diced tomatoes and pour them into the pot with the onion and garlic mixture. Then, add 4 cups of vegetable broth and 1 cup of rinsed and drained green or brown lentils. Stir thoroughly to combine, ensuring the lentils are submerged and evenly distributed. The fire-roasted tomatoes bring a subtle sweetness and depth that defines this soup.
- Bring Soup to a Gentle Boil: Increase the heat to medium-high and bring the mixture to a gentle boil. You should see small bubbles forming around the edges. This step is important to kickstart the cooking process for the lentils, allowing them to absorb the flavors of the broth and tomatoes.
- Simmer for Tender Lentils: Once boiling, reduce the heat to low and cover the pot with a lid. Let the soup simmer gently for 25–30 minutes. Stir occasionally to prevent sticking. You’ll know the lentils are done when they are tender but not mushy, and the soup has a thick, hearty texture. This slow simmer allows the flavors to meld beautifully.
- Add Fresh Spinach: While the soup is still hot, roughly chop 1–2 cups of fresh baby spinach. Stir the spinach into the soup during the last 2–3 minutes of cooking. The residual heat wilts the spinach perfectly, adding a fresh, vibrant green color and boosting the soup’s nutritional profile with vitamins and minerals.
- Season and Taste: Carefully taste the soup and add salt and freshly ground black pepper to your liking.Adjust seasoning gradually; smoked paprika can vary in intensity, so balance it to enhance the natural flavors without overpowering the dish.
- Garnish and Serve: Ladle the soup into bowls, ensuring a mix of lentils, tomatoes, and spinach in each serving. Garnish with freshly chopped basil or parsley if desired. This final touch not only adds color but also a fresh herbaceous aroma that complements the smoky, savory notes of the soup. Serve hot for a comforting, nourishing meal.
Notes
- Soup Thickness: For a thinner, more broth-like consistency, add 1–2 extra cups of vegetable broth while simmering. Reduce broth slightly for a thicker, stew-like texture.
- Spice Level: Adjust smokiness and heat by adding more smoked paprika or a pinch of chipotle powder. Add gradually to avoid overpowering the flavors.
- Lentil Variety: Green or brown lentils hold their shape best; red lentils will cook faster and result in a softer, creamier texture.
- No-Oil Cooking: Sauté onions and garlic using vegetable broth or water instead of oil to keep this soup oil-free.
- Batch Cooking: This soup stores well and makes excellent leftovers, making it perfect for meal prep.
Chef’s Secrets for Flavor Depth
To achieve the rich, smoky flavor that defines this soup, layering flavors is key.
Start by sautéing onions slowly until translucent, as this builds a naturally sweet base.
Blooming the smoked paprika with garlic enhances its aroma and prevents any raw, powdery taste.
Fire-roasted tomatoes add an extra layer of complexity, while simmering lentils absorb all the seasonings.
For an optional twist, a small dash of chipotle in adobo sauce can elevate smokiness without overwhelming the palate.
Always taste and adjust seasoning at the end to create a perfectly balanced soup.
Serving Suggestions for Every Occasion
This soup is incredibly versatile and pairs beautifully with a variety of accompaniments.
For a light meal, serve it with a slice of crusty whole-grain bread or a warm pita.
For added texture and protein, top with roasted chickpeas, pumpkin seeds, or a dollop of vegan yogurt.
Garnishing with fresh herbs like basil, parsley, or chives brightens the flavors and adds a pop of color.
It also works as a hearty starter before a main course, or as a fulfilling lunch for busy weekdays.
Storage Tips for Best Freshness
Store leftover soup in an airtight container in the refrigerator for up to 4–5 days.
To maintain texture, avoid adding spinach before refrigerating—stir it in fresh before reheating.
For longer storage, this soup freezes well for up to 3 months; portion it into single-serving containers for easy meal prep.
When reheating, do so over medium heat on the stovetop, stirring occasionally, and add a splash of broth or water if it has thickened too much.
Frequently Asked Questions
1. Can I use red lentils instead?
Yes, red lentils cook faster and break down into a softer, creamier texture. However, they won’t hold their shape like green or brown lentils, resulting in a more puree-like soup. Adjust cooking time to prevent overcooking.
2. Is this soup gluten-free?
Absolutely! This recipe is naturally gluten-free, as long as you use certified gluten-free vegetable broth. It’s safe for those with celiac disease or gluten sensitivities.
3. Can I make this soup spicier?
Yes, you can add a pinch of ground chipotle or cayenne pepper to introduce heat. Start with a small amount and taste as you go, since smoked spices can be very potent.
4. Can I make this in a slow cooker?
Definitely! Sauté onions and garlic first, then transfer everything to a slow cooker. Cook on low for 6–8 hours or on high for 3–4 hours, until lentils are tender. Add spinach just before serving.
5. How do I prevent the soup from being too thick?
If the soup thickens more than desired, stir in extra vegetable broth or water until you reach your preferred consistency. Remember, lentils absorb liquid as they sit, so adjust when reheating leftovers as well.
