Sundried Tomato Lentil Soup
Level
Easy
Time
40 min
Serves
8
Published February 10, 2025 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
Nothing is better than a bowl of homemade soup. This is a plant based soup with onion, carrots, celery, tomatoes, spinach and lentils. Sundried tomatoes are added for extra flavour which elevates this lentil soup to another level!
This recipe is healthy, inexpensive and very easy to make. It’s made with simple, whole food ingredients. It makes a BIG batch, so you can eat soup for lunch all week.
Soup is something that should always be made in a kitchen and never a factory. Soup is one of the easiest things to make at home. You basically put ingredients in a pot, add liquid and let it cook.
I always make my own broth for soups. If I don’t have a homemade broth on hand (which I often don’t), I simply use water, add a little sea salt and a bay leaf. It’s the perfect hack for no broth. If time permits, try making this soup with my immune boosting 40 Clove Garlic Broth.
This lentil soup is loaded with vegetables and packs a nutritional punch. Try it, it’s good!
Naturally gluten free, grain free, dairy free, vegan/plant-based.
Here’s a list of some more soups:
5 minute Instant Pot Cauliflower Soup
Anti-inflammatory Cabbage Soup
Sheet Pan Butternut Squash Soup
Broccoli Soup with Curry & Kale
Roasted Carrot & Sweet Potato Soup
Why make your own Soup?
- Commercially made soups are usually full of unhealthy ingredients. Keep reading.
- Commercially made soups often have MSG, hidden MSG (yeast extract), sodium, sugar, gluten,and pro-inflammatory seed oils.
- Here’s an example: Campbell’s Chunky Classic Chicken Noodle Soup. While it’s marketed as a hearty, comforting option, the ingredient list includes: MSG– a flavour enhancer that some people are sensitive to. Yeast extract– another source of hidden MSG. Sugar– unnecessary in a savory soup but often added to enhance flavour. Modified food starch– a potential source of gluten. Preservatives like disodium inosinate and disodium guanylate.
- Commercial soups are often very high in sodium. One cup of Campbell’s chicken noodle soup has 1780 mg of sodium. One cup is a pretty small serving. There’s no way one cup of soup is filling me up! If you weren’t aware, the top limit of sodium for people over the age of 14 is 2300 mg /day. So one tiny cup of canned soup gets you pretty close to that limit. Too much dietary sodium is a problem because it causes your body to retain fluid, which can drive up blood pressure.
- Food manufacturers insist that preservatives are safe in small quantities, however nobody is studying the cumulative load of these ingredients in our food.
- Making soup at home is the only way to control the ingredients.
- Homemade soup is super easy and very inexpensive to make at home. Save money, eat better.
How to Store Leftover Soup
Store leftovers in a glass container with a sealable lid. Keep in refrigerator for up to 7 days. Reheat in microwave.
This soup freezes well.
Sundried Tomato Lentil Soup
Equipment
-
1 large soup pot
-
1 wooden spoon
Ingredients
- 1 tbsp olive oil
- 1 onion; chopped
- 2 large carrots; peeled and chopped
- 2 celery stalks; diced
- 2 cloves garlic; minced
- 3/4 cup sundried tomatoes; chopped
- 1 tbsp tomato paste
- 1 tbsp Italian seasoning
- 1 tsp sea salt
- 1 can diced tomatoes (796 mL //27 ounce can)
- 1 cup dried red lentils; rinsed
- 6 cups water or broth (homemade preferably!)
- 1 bay leaf
- 1 can high quality unsweetened coconut milk (1.25 cups) I used thai kitchen brand
- 2 cups spinach
Instructions
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Heat the olive oil in a large soup pot over medium heat. Add the onion, carrots and celery. Saute for 5-7 minutes until softened.
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Add garlic and sundried tomatoes, cooking for 1-2 minutes, until fragrant.
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Stir in the tomato paste, Italian seasoning and sea salt.
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Add the lentils, diced tomatoes, water, bay leaf. Bring to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes (until the lentils are tender).
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Stir in the coconut milk and the spinach. Let spinach wilt for 2-3 minutes.
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Remove the bay leaf. Add salt and pepper to taste.
Nutrition
Hi! I’m Dr. Stephanie.
A doctor of chiropractic, with a special interest in nutrition. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free.
