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3-Ingredient Tomato Lentil Soup {vegan, high-protein, oil-free}

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Easy, delicious, 3-Ingredient tomato lentil soup, with 14.5 g protein & only 135 calories per serving! It is vegan, oil-free, & gluten-free.
overhead shot of 3-ingredient tomato lentil soup in a dark bowl on top of a slate board

A Healthy, Humble (Jellybean Detox) Soup Recipe

This morning I awoke with a jelly bean hangover. It wasn’t altogether unpleasant.

In review, it was more accurately a jellybean and chocolate bunny hangover. Rising at 5:30 a.m. to teach my exercise class was a minor agony, but I felt worlds better post-workout.

Perhaps I’m giving my Easter day a negative spin; I don’t mean to. It was beautiful here in Texas, bright, sunny and cool, and the azaleas in our yard (we’re known for them round these parts; oh heavens, I almost felt a “y’all” coming on) are in full bloom.

Church was good (Easter hymns are some of my favorite) but I grumbled at Kevin on the way, petulant from failing to iron my clothes the night before and, consequently, not having time to eat breakfast, nor properly smear on some makeup.

But once settled into the pew, I was cheered, a state elevated further post-service watching Nick hunt for candy-filled eggs. We later ate with gusto with some good friends and, by 8 o’clock, I would have called it a day—if I hadn’t procrastinated on some other work in the queue. I didn’t hit the pillow until about 9:45.

Today is a new day, and I thought I was in good shape for it following the morning exercise, but I’ve been happily sluggish, even through my afternoon pilates class (I hope they didn’t notice; I tried to disguise it as best I could). I apologize for this post having an equally lethargic tone. It’s just one of those days.

To perk things up, I’ll share a new first from my class today: as I rolled back on my mat, aiming to elicit a sense of focus and calm, a handful of Cheerios tumbled out of my pocket (or cleavage; I can’t be certain of which). Here’s to motherhood for keeping me humble.

I am delinquent in making a run to the grocery store, so I settled on making a healthy, nourishing soup with what I had on hand. My jar of split red lentils provided my primary inspiration.

split red lentils on a white plate

Ingredients for 3-Ingredient Tomato Lentil Soup

To make this marvelous (and exceptionally easy) soup, you will need nothing more than the following:

  • 1 cup split red lentils
  • 1 28-ounce can crushed tomatoes 
  • 1 tablespoon Italian herb seasoning

You will also need some water (regular tap water) and salt & pepper, to taste.

Health Benefits of Tomato Lentil Soup

This soup is quick, easy and so-satisfying, but it is also a powerhouse of goodness. Definitely a jellybean and chocolate detox dinner, aby any measure! This humble soup is:

  • Vegan (egg-free, dairy-free)
  • Oil-free
  • Very high in fiber (16 grams per 2-cup serving)
  • Very high in protein (15 grams per 2-cup serving)
  • Rich in antioxidants (most notably lycopene, from the tomatoes)

Red Lentils: High Quality, Easy-to-Use Plant Protein

This soup has a rich, classic tomato flavor, but I consider red lentils the star, adding richness, creaminess, substance and protein with incredible ease of preparation.

I love how quickly split red lentils cook (they start falling apart in about 20 minutes). They are inexpensive, readily available at most grocery stores (look for them where dried beans are shelved), and keep for many months until you are ready to use them (e.g., in a last-minute supper soup such as this). 

How to Make 3-Ingredient Tomato Lentil Soup

The preparation of this soup is an exercise in minimalism. 

First, boil 5 cups of water. Add the lentils and cook for 20 to 25 minutes, until they are falling apart. You are almost there!

Next, add the crushed tomatoes and Italian herbs. I add some fine sea salt and ground black pepper, too, but they are optional or adjustable, according to your tastes and preferences. Simmer, partially covered, for 15 minutes longer.

Soup is done! If you prefer a silky texture(I do), use an immersion blender (or transfer to a high speed blender) to puree the soup until creamy-smooth. Bliss!

This soup came together so quickly, I was able to get back to baby-play with Nick amongst the azaleas. Happy eats, everyone!

tomato and red lentil soup in a dark bowl on top of a slate board

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overhead shot of 3-ingredient tomato lentil soup in a dark bowl on top of a slate board

3-Ingredient Tomato Lentil Soup {vegan, high-protein, oil-free}


  • Author: Camilla
  • Prep Time: 2 mins
  • Cook Time: 40 mins
  • Total Time: 42 mins
  • Yield: 8 cups 1x
  • Diet: Vegan

Description

Quick, easy and hearty tomato and red lentil soup, made with only 3 ingredients! It is vegan, high in protein, high in fiber, and oil-free.


Ingredients

Scale
  • 5 cups water
  • 1 cup split red lentils, rinsed and drained
  • 1 28-ounce can crushed tomatoes (use a high quality brand, such as Cento)
  • 1 tablespoon Italian herb seasoning
  • fine sea salt and freshly ground pepper

Instructions

  1. Bring the water to boil in a large saucepan set over high heat. Add the lentils. Reduce heat to medium-low and cook, uncovered for 20 to 25 minutes until lentils are falling apart. Add the crushed tomatoes, herb seasoning, 1/4 teaspoon salt and 1/8 teaspoon pepper. Reduce heat to low and simmer, partially covered for 15 minutes longer.
  2. Puree the soup using an immersion blender, or transfer to a high speed blender to puree . Adjust salt and pepper to taste.

Notes

Storage: store the cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

  • Category: Soup, Entree
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 2 cups (500 mL)
  • Calories: 250
  • Sugar: 4.5 g
  • Sodium: 272 mg
  • Fat: 0 g
  • Saturated Fat: 0 g
  • Carbohydrates: 44 g
  • Fiber: 16 g
  • Protein: 14.5 g
  • Cholesterol: 0 mg

Keywords: 3-ingredient soup. lentil soup, tomato soup, oil-free, lentil tomato soup made with 3 ingredients, high protein vegan soup

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Recipe rating

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Tony

Sunday 29th of November 2020

Hello, I don't understand how 1/8th of the recipe yields 14 grams of protein when 1 cup dry (2.5 cups of cooked lentils) result in 45 grames of protein (which gives you 5-6 grams per cup).

Camilla

Friday 4th of December 2020

Hi Tony--my error, the serving size is supposed to be 2 cups rather than 1 cup. I rechecked all of the macros and they are now correct. Thanks for noticing the error!

Split Pea & Green Pea Soup {4 ingredients, Vegan} | power hungry

Thursday 8th of October 2020

[…] 3-Ingredient Tomato Lentil Soup {vegan, high-protein, oil-free} […]

3-Ingredient Lentil Soup {Vegan, High-Protein} | power hungry

Tuesday 6th of October 2020

[…] Tomato Lentil Soup {vegan, high-protein, oil-free} […]

Camilla

Monday 26th of November 2012

Thank you so much, Susan, glad it is a favorite!

Susan

Sunday 25th of November 2012

This is a wonderful recipe, I have been making it for years, as is, and with my own variations. Thank you!

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