Spicy Tomato & Lentil Soup - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

Why don’t we make soup more often? It’s so easy, comes together in a flash with common pantry ingredients, and warms the soul. Serve this with a grilled hummus and veggie sandwich or a green salad.


  • 1 onion, finely chopped
  • 1 Tbsp. olive oil
  • 1 chili pepper, seeded and chopped
  • 1 cup red lentils
  • 1 (14.5 oz.) can diced tomatoes
  • 1 cup water
  • ½ tsp. cumin
  • 1 tsp. basil
  • ¼ cup fat free sour cream
  • 2 sprigs fresh basil leaves for garnish


  1. Heat the olive oil over medium in a large, heavy-bottomed pan. Cook the onions and chili pepper until soft (4-5 minutes).
  2. Add the lentils, tomatoes, water, cumin, and basil to the pan. Bring to a boil, reduce heat to medium-low, and simmer until lentils are tender (20-30 minutes).
  3. When the lentils have softened, use a stick blender to puree the soup. If desired, top with fat free sour cream and sprigs of basil.


Nutritional analysis per serving: Calories 255; Total Fat 4.5g (6% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 1mg (0% DV); Sodium 200mg (9% DV); Total Carbohydrate 42g (15% DV); Dietary Fiber 8g (28% DV); Total Sugars 4g; Includes 0g Added Sugars (0% DV); Protein 14g; Vitamin D 0% DV; Calcium 4% DV; Iron 25% DV; Potassium 15% DV; Copper 70% DV; Manganese 40% DV; Vitamin C 35% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/spicy-tomato-and-lentil-soup/
© 2023 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796