# Lentil and tomato soup

Red lentils fall apart while cooking and make the soup creamy without any cream. One large pot for three evenings or three people.

- Time: 35 min
- Portions: 3

## Ingredients

- 150 g Red lentils, dry
- 400 g Passata
- 80 g Onion
- 150 g Carrots
- 1 garlic clove (3 g)
- 1 tsp Rapeseed oil (4.5 g)
- 1 tbsp Tomato paste (16 g)
- 600 g Vegetable stock
- Salt, to taste
- Pepper, to taste
- Cumin, to taste

## Method

1. Finely dice the onion, garlic and carrots and soften them in the oil for 5 minutes.
2. Fry the tomato paste briefly, then add the lentils, passata and stock.
3. Season with cumin and simmer gently for 20 minutes until the lentils fall apart.
4. Blend until smooth and season with salt and pepper.

## Nutrition

| Nutrient | per portion | per 100 g |
| --- | ---: | ---: |
| Energy | 262 kcal | 56 kcal |
| Protein | 16 g | 3.4 g |
| Fat | 3.2 g | 0.7 g |
| Carbohydrates | 36.3 g | 7.8 g |
| Fibre | 9 g | 1.9 g |

Calculated with the values of the German food composition database BLS 4.0. Spoons are level, their weight comes from the USDA database, an egg counts as 50 g without shell. Seasonings to taste are not counted. Per 100 g refers to the weight of the ingredients before cooking.

## Good to know

- Rinse red lentils in a sieve before cooking, the soup foams less.
- Water evaporates while simmering. The values per portion stay the same, per 100 g of finished soup they are a little higher.

**Storage:** In the fridge for 2 to 3 days. It thickens, add a little water when reheating.

## Sources

- [Max Rubner-Institut: German food composition database (BLS) 4.0, CC BY 4.0](https://doi.org/10.25826/Data20251217-134202-0)
- [USDA FoodData Central, SR Legacy: weights of spoons, cloves and eggs](https://fdc.nal.usda.gov/)
- [BfR: Correct cooling of food in private households (German)](https://www.bfr.bund.de/fragen-und-antworten/thema/korrektes-kuehlen-von-lebensmitteln-im-privathaushalt/)

Original recipe: https://kostenlos-abnehmen.de/en/rezepte/linsen-tomaten-suppe

If you use the recipe, please name kostenlos-abnehmen.de and link it. The nutrition values come from the BLS 4.0 of the Max Rubner-Institut (CC BY 4.0).