Exotic Spiced Lentil and Tomato Soup

by Leanne Vogel (Healthful Pursuit) on March 10, 2011

Soup isn’t a popular meal at our house.

I love it, Kevin loves it, but we both love different kinds.

Kevin’s idea of a good soup is broth + MEAT.

My idea of a good soup is vegetables, meats, lentils, and spices.

Kevin wont have anything to do with eating the soup that I like and I refuse to make broth and meat soup. Gross.

So when I plan on whipping up a batch, I make sure it’s when my homemade frozen meal stores are dwindling.

For a very minimal effort [this soup can be made in less than 30 minutes] you can make enough portions for over a weeks’ worth of frozen meals!

Keeping these frozen portions stocked in the freezer means that Kevin and I don’t have to fight over who wins for the dinner selection. He can have his meat and I can eat my beautiful soup. A dinner that is enjoyed in under 10 minutes with not one pot to clean afterward.

On with the eats…

This soup really surprised me. I usually get sick of eating the same soup day in and day out, but not this one.

I’ve had it a bunch of different ways this week:

  • [cold] over top of spinach
  • with crushed sesame socca crackers [replaced the sesame with flax seeds]
  • poured on top of a warm bed of rice [favorite!]

Mm mm delicious!

Exotic Spiced Lentil and Tomato Soup

Vegan, Gluten free, Dairy free, Sugar free, Yeast Free

This soup shares many of the tastes you’d find in a curry, but is light and playful and combines fantastically with a warmed grain or crackers.


  • 2 cups green lentils, cooked
  • 1 tbsp olive oil
  • 1 large yellow onion, diced small
  • 2 cloves garlic, minced
  • 2 tbsp fresh ginger, grated
  • 2 carrots, diced – do not peel!
  • 10 hot house tomatoes, diced
  • 1/2 cup tomato paste
  • 2 1/2 cups water + 1.5 cubes of vegetable bouillon OR 2 1/2 cups vegetable stock
  • 3 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp ground anise seed
  • 1/2 tsp dried thyme
  • 1/2 tsp whole mustard seed
  • 1/2 tsp Himalayan rock salt
  • 1/4 tsp ground coriander
  • 1/4 tsp turmeric
  • 1/8 tsp ground all spice
  • 1/8 tsp ground cloves
  • 1/8 tsp ground cinnamon
  • cayenne pepper to garnish – can also be added into the soup while cooking


  1. Heat oil in a large saucepan. Once heated, add onion, garlic, ginger, and carrot. Saute until onions are translucent.
  2. Add remaining ingredients and stir to combine. Cover and bring to a boil, then reduce to simmer and cook for 25 minutes.
  3. Remove from heat and serve with a sprinkle of cayenne to those that want it.

Nutrition stats [1 cup]: calories 206; fat 2.5g; carbohydrates 34g; dietary fiber 14.5g; sugars 5g; protein 13g

Makes 10 cups of soup, or 10 servings.

Do you make different meals for the different diets/food preferrences in your house?

What tricks do you use to make meal time a bit easier?

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{ 28 comments… read them below or add one }

Tara @The Game of life

This looks amazing! Over christmas break I went to Doha, Qatar and they served lentil soup every where!!! I have never had thought about adding tomatoes… another one of my favorite soups! I will definitely be trying this… its hard to find good lentil soups in restaurants thats for sure!


Leanne (Healthful Pursuit)

That must have been an amazing vacation. Were you there for long?


Tara @The Game of life

I went to London for a few days, and then was in Qatar for about 6 days… My sisters husband is finishing up school at the Texas A&M campus over there! It was a great experience….. very different world over there, but great food! Tons of hummus :)


chelsey @ clean eating chelsey

Holy fiber and protein! This is why I love lentils so so much! It looks great!


Fresh and Foodie

Gorgeous! I’ve been obsessed with lentils lately. I’m very impressed with all the spices in this — it must be beyond flavorful! What a wonderful recipe.


Jenny (Fit Girl Foodie)

I’m seeing a big lentil trend on a lot of blogs lol I’ve never tried them


Stefanie @TheNewHealthy

This soup looks amazing–it’s been far too long since I’ve had lentils! I’m going to change that!

I’m always making different meals in our house–luckily we all prefer quick and easy meals! :)


Laura @ Sprint 2 the Table

The flavors in this look great! I’ve been on a lentil kick lately – will have to try this one out.

I make ahead as much as possible to make weekday meals easier. For instance, I had most of my “crab” cakes done, so when my company arrived I didn’t have to feel rushed/unable to socialize. I’ve also been know to short cut some prep… I shamelessly microwave squashes and potatoes. :)



This looks great! I can’t wait to try it!



this is how we make it .. but we usually have it with rice and we call it Daal :)


Sandra's Easy Cooking

wowww, what an amazing looking soup! Love it!


The Mom Chef ~ Taking on Magazines One Recipe at a Time

What a wonderful list of ingredients. I’m agreeing with you on this soup. It looks fantastic and as though it would be a great base for multiple combinations. Thanks for sharing.


laurie @ food is love

soup is not popular in my house either but looks good enough to give a go.



I always stock my freezer with soups for lunch too! Mine is starting to run low, so thanks for giving me a new soup to try!


Our Eyes Eat First

i just love lentils esp growing up in an indian home – thanks for sharing a new way to eat them!



That’s a ton of ingredients, but the result looks fantastic! I love lentil soup and will definitely try this recipe. I make a curry lentil soup with chopped dried apricots. Sounds a bit strange, but it’s delicious!


Leanne (Healthful Pursuit)

Apricots in a curry lentil soup sounds amazing! I’ll have to try that. Thanks for the inspiration, Stephanie!


Ryan @ Aloha Appetite

My husband and I usually cook our separate proteins, but we share the same sides. I have to make this soup!


Alicia at AliGirl Cooks

We don’t make seperate meals. I’m lucky that my boyfriend likes to eat healthy and has even suggested we “go vegetarian” for a week! This soup looks yummy and I think I have all the spices on hand. I’ll have to hurry up and make it before it gets warm out!


Leanne (Healthful Pursuit)

It’s so great that your boyfriend is so interested in healthy living! It’ll be cold here until at least the end of May, so I have room for a bunch more soups!


Faith @ lovelyascharged

I absolutely love lentil soup, but I can only ever remember having the Progresso canned version! I’m sure if I followed this recipe, I’d fall even more in love with it!


The Farmers Wife

Oh girl… That looks so good!!! I love this recipe, I can so totally see myself devouring a huge bowl of this all on my own!!! Yum!



I love how many things is in this soup and how great it looks. I need to try this thanks!


Happy When Not Hungry

This soup looks amazing! I love the flavors and how healthy it is too!


callie {rawxy}

Great Post! When I was in college I used my freezer a ton – I even bought this cool book called (I believe) Freezer Friendly Meals – Everything, which was freezer friendly. I’d make small food saver bags, pour the food in, freeze overnight and then, foodsave in the morning. It’s really such a great way to have pre-portioned/packaged meals on the go!

Now that I eat high raw, I still take advantage of my foodsaver and freezer – Nut cheeses, dressings, etc… All freeze beautifully! I think it’s one of the most overlooked tools in a busy family’s kitchen.


Stephanie @ okie dokie artichokie

Looks wonderful to me! I love all the warm and earthy spices you put into the soup. Sounds so comforting and good-for-you. :-p Lentils are a favorite at my household as well. And, like Kevin, my husband prefers tons of meat in his soups, too. I usually add sausage to the lentil soup so he can get his wish. :-p



I can’t tell you how much I loveeeeeeeee the lentils you have made- perfect flavors and super healthy- I love lentils and like to use it without butter/cream – Good one!



I’m sad to hear your guy refuses to eat your soups! So what if there’s no animal flesh. My hubby, a certified carnivore is happy when I cook ANYTHING and he’s willing to try every effort. It’s good for ya for crying out loud. Guess I’m lucky!


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