Brown Lentil and Tomato Soup puts a thick and hearty twist on an old favourite. Lentils are not only delicious, but are a great source of protein, which will keep your muscles in shape! Lentils are also great for the heart by being a fantastic source of fibre, folic acid, and potassium. They add essential vitamins and minerals to your diet, and can be a great meat replacement for any meal. You will receive sustenance and vitality when incorporating lentils into your diet. Some other meal suggestions using lentils are: spaghetti bolognaise, nacho mixture, baked potatoes, ‘meat’ loaf, salads and stews. When packed with vegetables in a soup like this recipe, you have a winning combination!

Enjoy brown lentil and tomato soup with a slice of low GI bread or some healthy crackers. This hearty soup will not only warm your winters night, but will be a great summers day lunch also. Make a double batch to share with friends, or keep some in the freezer for when you’re in a pinch. You can also blend the soup once cooked, making it great for children.


½ – ¾ cup brown lentils
Tsp oil
1 large onion, chopped
1 large carrot, coarsely grated
2 sticks of celery, finely chopped
4 cups low-sat vegetable stock
415g can crushed tomatoes
415g can concentrated low-salt tomato soup
1 tsp garlic powder or 1 clove of garlic, crushed
1 tbsp Italian herbs
Salt to taste

Step 1
Sauté onions, carrot and celery lightly in oil, with a small amount of water. When onion is clear, add lentils, stock, and crushed tomatoes, and simmer until lentils are cooked (approx.. 30 min)

Step 2
Add tomato soup, garlic and herbs. Simmer for a few more minutes. Season to taste

Serves 8

Per Serve

Energy 353 kJ (84 Cal)
Protein 3g (13%)
Carbohydrates 15g (75%)
Sugars 10g
Fat 1g
Fibre 3g
Sodium 712mg
Calcium 40mg