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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 243.9
  • Total Fat: 8.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 235.8 mg
  • Total Carbs: 37.2 g
  • Dietary Fiber: 8.8 g
  • Protein: 8.8 g

View full nutritional breakdown of Rustic Tomato Lentil Soup calories by ingredient
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Rustic Tomato Lentil Soup


Rustic Tomato Lentil Soup

Introduction

Cooked lentils are high in calcium, potassium, zinc, and iron.

Cooked lentils are high in calcium, potassium, zinc, and iron.


Number of Servings: 4

Ingredients

    as much garlic as you can stand, minced

    1 medium onion, diced

    3 medium carrots, diced

    2 tbsp olive oil

    2 stalks celery, chopped

    6 cups vegetable stock

    1 28-oz can diced tomatoes, including juice or 5-8 diced fresh tomatoes + 1/4 cup water

    2 cups cooked or canned lentils

    pepper (to taste)

    cayenne pepper (to taste)

    1 cup dry pasta (any short kind)




Directions

In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender. Add pasta and simmer to 10 more minutes before serving.

Makes 4 servings.


Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer, Arsenal Pulp Press.







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Member Ratings For This Recipe


  • Incredible!
    6 of 6 people found this review helpful
    Excellent recipe, we loved it! We added some yellow squash and zucchini and that added some nice flavor, too. - 3/15/09

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  • Very Good
    6 of 6 people found this review helpful
    This was good, but I think far more than 4 servings, I'm logging as if it were 8 - so I'm putting in .5 servings. I will be saving this to make again. I used orzo pasta which went very well. - 3/7/09

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  • Incredible!
    6 of 6 people found this review helpful
    This soup is delicious and so low in calories that I can really fill up on it and not feel guilty at all. The only thing is that the serving sizes do not seem to be very accurate. I added an extra 3/4 cup pasta, and ended up with fifteen, one cup servings that were 160 something calories each. - 9/17/07

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  • Very Good
    5 of 5 people found this review helpful
    I also used dry lentils, and added more liquid (vege boullion). It made a huge batch. Way more than 4 servings, which was just fine with us! I added fresh parsley, otherwise made it just the way it was written. My husband really liked the flavor. Thanks for the recipe! - 3/10/09

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  • Very Good
    5 of 5 people found this review helpful
    Very tasty and incredibly filling. I used 1 cup of dry lentils instead of two cups of canned lentils because that's what I had around. The cooking time was the same, although I did have to add more liquid to get the consistency right. - 9/17/07

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  • Incredible!
    4 of 4 people found this review helpful
    This was absolutely wonderful, except for me getting a little carried away with the cayenne. :) When we heat up the leftovers I think I'll add a few fresh basil leaves. Made 6 servings of 1 1/2 cups. - 3/30/09

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  • Incredible!
    4 of 4 people found this review helpful
    I made this for dinner tonight and it was so good... My whole family enjoyed it. It was so easy as well... I do have to say the pasta took longer than 10 minuts though. Yummo! - 3/3/09

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  • Incredible!
    4 of 4 people found this review helpful
    This was so easy and scrumptious. I made it put it in the fridge and had it through out the week for my meals. I will definitely make this one again - 10/19/08

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  • Incredible!
    4 of 4 people found this review helpful
    I LOVED this soup! We made the veggies crisp/tender and this soup rocks! The flavor is robust and it really sticks with you, given the pretty big serving. - 10/9/08

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  • Very Good
    4 of 4 people found this review helpful
    Great flavor! I also used dry lentils. Found that it was best to increase amount of vegetable stock by about 3 cups to keep dry lentils from soaking it all up, otherwise it ends up being too thick...like stew. If you want it to be more like soup be sure to add the extra liquid. - 3/10/07

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  • Very Good
    3 of 3 people found this review helpful
    I left out the pasta and blended it, mmm yummy! - 9/13/07

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  • Very Good
    3 of 3 people found this review helpful
    We have made this twice now. I also used dry lentils and it tastes even better the next day - 3/11/07

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  • Incredible!
    2 of 2 people found this review helpful
    OMG! this was fantastic! i love spicy food so added heaps of cayenne pepper and it is delish!!! so hearty and great to curl up on the couch with a cup of and listen to the rain! YUMMY! - 3/12/09

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  • Incredible!
    2 of 2 people found this review helpful
    Thank you for sharing this recipe. My family and I love the soup-that is including a picky 3 and 6 year old!!! It is perfect and delicious! - 3/10/09

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  • Incredible!
    2 of 3 people found this review helpful
    Very tasty and zippy! I cut down on the sodium content by not using canned lentils; I cooked dry lentils instead. - 3/8/09

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  • Very Good
    2 of 2 people found this review helpful
    I wish I had read the last few postings and used dry lentils. Cooking them took unnecessary time, since the soup has to cook long enough for the carrots and later the pasta. But the recipe does work! - 3/8/09

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  • Incredible!
    2 of 2 people found this review helpful
    This was wonderful - very easy to make - but watch out for Cayenne pepper - I was not familiar with it and added 1 tsp -- way too much! I'll add about 1/4 tsp next time and maybe some green veggies - green beans, squash, etc. - 9/15/08

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  • Very Good
    2 of 2 people found this review helpful
    This soup is delicious. It freezes well, too. - 3/29/07

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  • Very Good
    1 of 1 people found this review helpful
    Really enjoyed this. I cooked dry lentils separately, left out the pasta, and also added additional seasonings. Not sure my DH liked it, though. He didn't comment on it at all. But I'll make it again, experimenting with it some more. - 3/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    Really good. Used fresh tomatoes and it turned out very yummy. Will keep this recipe handy for future use. - 3/23/09

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  • 1 of 1 people found this review helpful
    My husband and I think its delicious! - 3/11/09

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  • Very Good
    1 of 1 people found this review helpful
    Excellent. My husband said it smelled very good when he came into the house. I made it because it is vegetarian, but he is going to have some sort of meat with hs.
    I will be saving this recipe and making it again. - 3/7/09

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  • Incredible!
    1 of 1 people found this review helpful
    Wow! I was really pleased with this recipe. - 3/5/09

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  • 1 of 1 people found this review helpful
    Nice soup Very Peppery :) - 3/5/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was so good.Thanks for the recipe. - 2/13/09

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  • Incredible!
    1 of 1 people found this review helpful
    I'll agree with all of the Delicious votes! This one was both easy and tasty. Plus, it made enough for 4 meals for my husband and I. Ate 1/2 of the batch and froze the remainder for later. Perfect for a quick meal fix. - 11/5/08

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  • Incredible!
    1 of 1 people found this review helpful
    Excellent! I used orzo and added fresh herbs. - 10/28/08

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  • 1 of 1 people found this review helpful
    This was great - I can't wait to eat the leftovers for lunch this week! - 10/26/08

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  • Incredible!
    1 of 1 people found this review helpful
    This soup is so quick and easy to fix! The whole family LOVED it! I froze what we didn't eat into little containers and will have enough to pull out of the freezer for work for several days! - 10/25/08

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious! - 10/22/08

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  • Very Good
    1 of 1 people found this review helpful
    Oh, fabulous deliciousness. I used red lentils, which I think was a mistake - not hearty enough. But the flavor is great, and it has a nice kick to it with the cayenne! - 10/6/08

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  • Incredible!
    1 of 1 people found this review helpful
    This soup was SO easy and SO delish@ My family all raved about it and were looking FORWARD to the left overs today! This recipe makes WAY more than FOUR servings... I am guessing it should say 14 maybe? I know for us - it will easily serve at least 12 without measuring?! This is now a Fall Favorite! - 9/30/08

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  • Incredible!
    1 of 1 people found this review helpful
    This was delicious and I can't wait to make it again!!! - 9/24/08

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  • Very Good
    1 of 1 people found this review helpful
    Good soup, easy to make-I used a crockpot. Great for those cold days! - 9/18/08

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  • Incredible!
    1 of 2 people found this review helpful
    Delicious... although I'm unable to leave things well enough alone. I roasted the vegetables, garlic, added roasted corn and savoy cabbage... yummm. I used 1 cup of a dry lentil mix which also included pasta so I didn't add more. Thanks for the great bones for this recipe. - 9/8/08

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  • Incredible!
    1 of 1 people found this review helpful
    Wow was this good, I added two small zuchini. - 9/4/08

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  • Very Good
    1 of 1 people found this review helpful
    this recipe is really tasty and good, but I dont use the oil I use a one calorie spray to sweat the vegetables in and that cuts the fat to 0.1grms and makes it even healthier. - 9/4/08

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  • Good
    1 of 1 people found this review helpful
    i made this today for lunch. i cut the broth in half and only used one small can of tomatoes (with cilantro and chiles) since i had noodles leftover from last night. quite a nice stew. i will have enough to feed me lunch all week. - 5/26/08

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  • Incredible!
    1 of 1 people found this review helpful
    This soup was SO good! I can't wait to have some more tomorrow. - 3/3/08

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  • Very Good
    1 of 1 people found this review helpful
    This was delicious. I used fat free low sodium chicken broth and 2 packets of no sodium beef broth powder. I also added 1/2 teas of dried marjoram and 1 teaspoon of dried parsley. Sprinklle alittle grated parmesian on top before serving-yummy. - 2/22/08

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  • 1 of 1 people found this review helpful
    Loved it !!! My husband was sooo happy and the best of all is that my 6 year old son asked me for more : )
    Great for this cold weather, and great in Iron. Thanks! - 2/20/08

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  • Very Good
    1 of 1 people found this review helpful
    I was a bit hesitant to make this, but was happy that it turned out so good. I think it needs a little salt, but I like salt, so... I'll definately make it again. I cooked the whole bag of lentils, used 2 cups in this, then froze the rest in 2 cup portions. I also froze alot of this soup. - 1/21/08

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  • Incredible!
    1 of 1 people found this review helpful
    this was the first time i've made anything with lentils...and boy, am i glad i did. it made enough to see my husband and i through about 4 days of the coldest weather florida's seen, and was warm and filling and hearty. my only change was 1C of dried lentils instead of canned. - 1/6/08

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  • Very Good
    1 of 1 people found this review helpful
    Very good everyone loved it. Very filling and tasty! - 10/12/07

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  • 1 of 1 people found this review helpful
    This is a super soup that even my 10-year son loves. It makes a whole lot, so I'm a little suspicious of the nutritional information that is based on 4 servings. - 9/8/07

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  • Incredible!
    1 of 1 people found this review helpful
    This is absolutely delicious and it's quick to make!!! My sons loved it. They said the spicier the better. I have also added chicken breast at times, but it's great with or without it!!! - 5/12/07

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  • Incredible!
    1 of 1 people found this review helpful
    I have made this several times and my husband and I love it! I use dried lentils instead of canned, too, and sometimes have added a little brown rice instead of the pasta. It was still very fast and very filling! - 4/15/07

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  • Incredible!
    1 of 1 people found this review helpful
    Served this soup to about 35 people and had several people ask for the recipe. I will make it again. - 3/26/07

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  • Very Good
    1 of 1 people found this review helpful
    Quite tasty! - 3/19/07

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  • 1 of 1 people found this review helpful
    My husband and I loved this soup. I couldn't find canned lentils, so I used dry. I cooked the beans first and then added other ingredients. I just added water and broth until it was the consistency I like. I will definitely make this again. - 3/11/07

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  • Very Good
    1 of 1 people found this review helpful
    I love this recipe- I used dry lentils and added more cayenne pepper. Really healthy and filling, and tastes great! - 3/6/07

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  • Good
    1 of 1 people found this review helpful
    I used dry lentils in this recipe but the flavor to me is better than canned lentils, though the cooking time was extended. I also added 8 oz of chopped mushrooms & a bit of beef, but only on hubby's portion. He said 'pretty good' which means he wouldn't mind seeing it again. - 3/5/07

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  • Incredible!
    1 of 1 people found this review helpful
    My family loved this recipe! It is even better as left overs. - 3/4/07

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  • Really good. We eat a lot of soup and this is a keeper for sure. I threw some spinach in the leftovers, but the original recipe is fabulous and easy!! - 2/6/14

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  • Yummy, perfect for a wintery day. - 12/26/13

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  • Wow, isn't that a lot of salt? Would love to make it but the body would hate me! - 12/26/13

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  • I decided to try a vegan meal and this turned out to be the best one yet! My family was not sure how to take it but everyone loved it over here in the "hood" lol. I will def be making this more often....shhhhh....and it was cheap to make too! Happy SPARKING ya'll! :-p - 12/12/13

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  • I LOVE Lentils, so I was excited to try this delicious recipe! My hubby told me after he finished his meal, "You know...this is a REALLY good soup!" And to me, that's HUGE. SO. Winner! NOTE: I added 1 teaspoon of minced garlic. I used half of an onion. I also used frozen carrot slices. - 11/27/13

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  • Both my hubby and I loved it...We made half of the recipe and was the right amount for the two of us...We used baby sea sells...
    Charscreations & Smokey1014... - 10/21/13

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  • This was so good!I really loved this recipe! - 10/15/13

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  • Went over well in this family! Added more veggies and a few more lentils, but other than that it was great. Agree with the comments about it making a gigantic amount! - 8/30/13

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  • This is like a recipe I've made for years. AND yes, it is delicious. Instead of the pasta though, I've used 1-3 tablespoons brown rice, wild rice, etc. which I would add at the beginning of the boil to ensure the rice is cooked through. Oh, and I also used dry lentils. - 3/29/13

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  • 0 of 1 people found this review helpful
    I was wondering if anyone knew what kind of pasta that is that's shown in the picture? - 3/1/13

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  • I added a bit of ground ginger. My BF loved it! I didn't care much for the celery, but I kind of liked it as well. - 2/27/13

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  • Really yummy! - 1/14/13

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  • This was fantastic! I made a few substitutions: I did not have the celery or carrots on hand, so I threw in some frozen mixed bell peppers and 1 C. of frozen chopped onion. I also used 1TBSP of oil and the diced tomatoes had garlic and onion in them. I also used brown rice pasta. - 1/12/13

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  • this really is good . love the tomotoes and with the lentils . this is a good soup for me . husband does not like soup. so i can not make it when he is eating with me .he goes away and i make this soup for myself . my grandsons love it . - 1/7/13

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  • Very Good
    0 of 1 people found this review helpful
    This makes a LOT. I used beef stock instead of veg stock (we're not vegetarians). And I used 1 cup dry lentils, increasing the amount of water, and orzo for the pasta. Very tasty & since there's only 2 of us, we've easily got a couple more meals out of this. - 11/4/12

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  • I put this in a slow cooker with 1 cup of uncooked green lentils and only one can of tomatoes, a bay leaf, and a little red pepper, thyme and oregano. I cooked it on high a few hours and then put in a half cup of dream fields macaroni for 10 minutes. Then I served it with parmesan cheese on top. - 1/31/12

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  • Great recipe! Based on reviews I added one zucchini and frozen spinach. Used dry lentils and added 2cups water. Friends like the recipe as is, but I thought it a little bland. Next time will add more garlic, basil and oregano. - 1/23/12

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  • Tastes great....i used a handful of garlic cloves, 1/4tsp of pepper, 1/4tsp of cayenne. - 1/1/12

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  • Used dry lentils, therefore adding more liquid. Made way more than 4 servings. Delicious. - 5/31/11

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  • This was a great recipe for a rainy afternoon. I added sausage and one chopped jalapeno pepper. Family loved it. - 2/28/11

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  • I love this soup. One of my favorites now. Made way more than I expected. Really good! - 2/14/11

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  • Very tasty, and very easy! I added a couple bunches of kale, which was a nice green addition to the soup. Makes WAY more than 4 servings- about 8 servings I'd say (each serving a little over 1 cup, with the kale addition). Love the leftovers though! Thanks for sharing. - 2/7/11

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  • I've made a number of different lentil soups but I think this is my favorite. I used low sodium chicken broth, 2 15 1/2 oz cans of lentils and ditalini pasta. The consistency was perfect. A little too much sodium though. I'll try dried lentils next time and veg broth. I got 8 1 1/2 cup servings. - 2/2/11

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  • I have got to believe this is less calories than it says because it made a huge pot! I scooped out 8 1 cup servings and I swear there is just as much left in the pot. I used Orzo pasta and dried lentils. It was delicious! - 1/31/11

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  • I used hot peppers that I froze from my garden, diced them up and put them in (replacing the cayenne). I also used dried lentils but I cooked them separately and added them at the end. I had left over stale whoe wheat bread so I served the soup on top of that instead of making pasta. - 1/13/11

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  • Very easy to make! excellant! - 11/29/10

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  • Great soup. I also had a huge pot! I left out the pasta and added a little fat free ham. Yum! - 10/22/10

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  • I added about 1/2 cup of fresh cilantro (really love cilantro...) and it was sooooo good!! - 9/8/10

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  • I used only 4 cups of stock and added two cups of water to cut down on the sodium. I also added and extra cup of lentils and minus the pasta, I got 10 two cups servings. cal 136, fat 3 fiber 7.3 protien 6.7. Anice little stable to a meals or a tie me over treat. - 9/7/10

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  • I was surprised how good it is. I will make this again. - 8/15/10

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  • This was great! I used raw lentils and cooked them right in the broth. No need to soak. They cooked up quick. - 2/15/10

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  • Who knew a lentil soup could taste so good?! I cut the recipe in half. I didn't have any stock/broth available, so I added 1 package of Lipton Vegetable Soup to the 3 cups of water I needed. I also cooked the lentils with a lot of garlic first, so I didn't add more when I made the soup. Fantastic! - 12/8/09

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  • I also used 1 cup of dry lentils and about 8 cups (in total) of veggie broth. I like thicker soups so I added tomato sauce towards the end, plus about a tsp of dried basil. It turned out really yummy and good. - 12/7/09

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  • Yummy! I accidently got crushed instead diced tomatoes, so the liquid was more sauce-y - but still delicious!! - 12/6/09

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  • Like all soups, this can be made over to suit your individual tastes... I tried the original first, though, and loved it. It's been awhile since I've made it, and reading the reviews makes me want to make it again! - 8/30/09

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  • 0 of 2 people found this review helpful
    Will keep this recipe. It sounds great!!! - 4/25/09

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  • Good
    0 of 1 people found this review helpful
    I made this tonight and found it quite good. I think it'll be even better tomorrow after sitting for a bit. It's disappointing that official Spark recipes don't include ingredients details though. :( - 3/9/09

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  • Incredible!
    0 of 2 people found this review helpful
    This is an excellent recipe, however nothing is said about the serving size. 1 cup or 2 cups? It made a total of 10 cups. - 3/5/09

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  • 0 of 2 people found this review helpful
    sounds really good! - 3/5/09

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  • Very Good
    0 of 2 people found this review helpful
    I am looking for more vegetarian recipes and this fits the bill. - 3/4/09

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  • 0 of 2 people found this review helpful
    Going to try this soon thanks!! - 3/3/09

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  • 0 of 1 people found this review helpful
    Love this recipe. Thanks - 3/3/09

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  • 0 of 2 people found this review helpful
    I am going to make this! It sounds great! - 3/3/09

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  • Incredible!
    0 of 1 people found this review helpful
    love it yummy for the tummy - 3/3/09

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  • Incredible!
    0 of 1 people found this review helpful
    Very good - 3/3/09

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  • 0 of 1 people found this review helpful
    you can lower the sodium if you make your own stock, cook your own lentils and use fresh tomatoes! It'll taste better too! - 3/3/09

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  • 0 of 2 people found this review helpful
    It sounds good, but I'm concerned about the high sodium content...any ideas on how to lower that? - 3/3/09

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