Quick Lentil and Roasted Tomato Soup

A Mediterranean-flavored lentil soup recipe to delight the whole family on weekends when the fridge is pretty low. With roasted tomatoes, this comforting soup is quick and easy to prepare and packed with flavor!

Ingredients

• 2 medium white onions, peeled and coarsely chopped
• 3 tomatoes, roughly chopped
• 3 red or yellow peppers, roughly chopped
• 1 garlic bulb, cut at the base
• 30 ml (2 tablespoons) extra virgin olive oil
• 1 L (4 cups) of water
• 2 cans (398 ml) of whole unsalted tomatoes
• 375 ml (1 1/2 cups) rinsed dry red lentils
• 15 ml (1 tbsp) dried oregano
• 1 cube (10 g) of vegetable stock
• Juice of ½ squeezed lemon or 15 ml (1 tablespoon)
• A punnet (28 gr) of fresh basil

For training

• 4 slices of toasted whole grain bread (St-Méthode type with sprouted wheat)
• 20 ml (4 teaspoons) spicy oil
• Fresh, chopped parsley
• Pepper

Steps

1. Preheat the oven to 175°C or 350°F. Place all the vegetables: onions, tomatoes, peppers, and garlic, on a baking sheet lined with parchment paper and cover with olive oil. Bake for 40 minutes.
2. After cooking the vegetables, bring the water to a boil and add the roasted vegetables except the garlic, canned tomatoes, lentils, oregano, and broth. Stir.
3. Reduce heat to low and cook for 30 minutes, stirring regularly. After 30 minutes, add the garlic, lemon juice, and basil to the pan and puree with a hand blender.
4. Serve the soup by adding 5 ml of spicy oil per portion, parsley and pepper to taste and a slice of toasted bread.

Tips

You can adapt this legume soup endlessly and choose a flavor that suits your mood: Mexican, Moroccan, Indian, or even Italian! To combat food waste, don't hesitate to save and use the cooked vegetable broth within the week.

Recipe made by Sophie Idris in collaboration with Équipe Nutrition , a team of dietitian nutritionists who help you achieve your nutritional goals and offer exclusive recipes.

Photo credit: Sophie Idris