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

This recipe is a protein-filled elevation of tomato soup. Lentils are a wonderful food to learn to cook with if they aren’t yet a staple of your diet. Nutritious, cheap, and easy to flavor any number of ways, they’re a powerhouse ingredient for any kitchen, and especially kitchens minding a budget. This soup uses blending to achieve a creamy texture.

Tip: Make this recipe vegan by swapping chicken broth out and replacing it with vegetable or mushroom stock.


  • 1 Tbsp. olive oil
  • 2 cups chopped onion
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • Pepper to taste
  • 2 cups lentils
  • 3 (14 oz.) cans, fat-free, reduced-sodium chicken broth
  • 2 (14 oz.) cans no-added-salt diced tomatoes, undrained
  • ¼ cup chopped fresh cilantro


  1. Heat olive oil in large, heavy-bottomed pot over medium-high heat. Add onion and sauté until slightly translucent (3-4 minutes).
  2. Add remaining ingredients except cilantro. Bring to a boil. Reduce heat and simmer on low until lentils are tender, stirring occasionally (40-45 minutes).
  3. Blend half of soup with an immersion blender and pour back into pot. Stir well.
  4. Serve hot, garnished with cilantro.
Nutritional analysis per serving: Calories 305; Total Fat 3.5g (4% Daily Value); Saturated Fat 0.5g (2% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 490mg (21% DV); Total Carbohydrate 52g (19% DV); Dietary Fiber 10g (36% DV); Total Sugars 7g; Includes 0g Added Sugars (0% DV); Protein 20g; Vitamin D 0% DV; Calcium 8% DV; Iron 35% DV; Potassium 20% DV; Thiamin 110% DV; Folate 80% DV; Copper 70% DV.
Recipe by Guiding Stars at
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