Spicy Red Tomato and Lentil Soup


Calories Per Serve: 106

Time To Prepare: 20 minutes

Serves: 4


  • 1 Spanish onion, diced
  • 1 red chilli (seeded and chopped) optional
  • 800 g chopped tomato (canned or fresh)
  • 2 carrots, peeled and finely chopped
  • 2 sticks celery, finely chopped
  • 1/2 teaspoon, smoked paprika
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons, tomato paste
  • 1 litre vegetable stock
  • 1 tin brown lentils (with drained from tin)
  • Black pepper to season
  • Optional: Plain coconut yogurt and a little parsley to garnish


  • Sauté onion, chilli if using, celery and carrot in a large pot with 1 tsp olive or grape seed oil for a few minutes until lightly golden.
  • Add the tomatoes, paprika, cinnamon and tomato paste and cook through for a few minutes.
  • Add the vegetable stock and simmer the soup for 15 minutes until slightly reduced and thickened.
  • Add the lentils and mix through then season with black pepper.
  • Serve in bowls and garnish with a little thick natural yoghurt and fresh chopped parsley.


For a protein boost add in chunks of white fish fillet or a tin of cannellini beans in the last 10 minutes of cooking.

Recipe adapted from Teresa Cutter The Healthy Chef

Nutritional Information Per Serve:

Protein: 7.5 g

Calories: 106

Kilojoules: 442