Description
Experience the ultimate comfort of a nutrient-dense, plant-based tomato soup. This recipe uses red lentils and hemp seeds to create a velvety texture and a significant protein boost, transforming a classic starter into a satisfying, restorative main course. Naturally gluten-free, vegan, and packed with anti-inflammatory spices, this dish is perfect for a quick, mindful meal that keeps you energized, satiated, and balanced throughout your busy day.
Ingredients
0.5 teaspoon olive oil
4 cloves garlic, minced
1 small onion, finely chopped
4 large vine-ripened tomatoes, chopped
1 small courgette (zucchini), cubed
3 small carrots, sliced thinly
5 tablespoons hemp seeds
3 cups vegetable stock
2 cups tomato passata (sauce)
0.5 cup red split lentils (dry)
1 tablespoon balsamic vinegar
6 fresh basil leaves
2 teaspoons garlic powder
1 teaspoon paprika powder
0.25 teaspoon turmeric powder
Sea salt and cracked black pepper to taste
Instructions
Heat the olive oil in a large pot over medium-low heat.
Add the onion and garlic and sauté for about 5 minutes until softened.
Add the carrots and courgette, cooking for another 5 minutes.
Stir in the chopped tomatoes, tomato passata, vegetable stock, and red split lentils.
Add the garlic powder, paprika, turmeric, salt, and pepper.
Simmer the mixture for 20 minutes or until the lentils are completely tender.
Remove from heat and stir in the hemp seeds, balsamic vinegar, and fresh basil.
Use an immersion blender to puree the soup until smooth and creamy.
Serve warm and enjoy your mindful meal.
Notes
For a smoother texture, blend the soup thoroughly. If the soup becomes too thick upon standing, add a splash of vegetable stock to reach your desired consistency. Best served with gluten-free crusty bread. Store in the refrigerator for up to 3 days or freeze for up to 1 month.
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 9g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg