Red Lentil and Tomato Soup

So quick and so simple! This soup is a warm and very satisfying delight on cold winter days.

To prep: 6 minutes

To cook: 30 minutes

Serves 6

Nutrition per serving

Energy 1640kJ | Protein 23g | Total fat 6g | Saturated fat 1g | Carbohydrates 45g | Sugars 10g Dietary fibre 14g | Sodium 496mg


  • 1 tablespoon olive oil
  • 2 cloves garlic
  • 1 medium brown onion
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 500g red lentils
  • 7 cups water
  • 850g reduced salt diced tomatoes (canned)
  • 415g reduced salt canned tomato soup
  • 2 zucchini
  • 1 teaspoon salt


In a large saucepan, heat oil and sauté chopped onion, crushed garlic and spices.

Add washed, dried red lentils, water, tomatoes and soup and bring mixture to the boil.

Reduce heat and simmer for 15 minutes.

Add grated zucchini and salt and simmer a further 5 minutes.

Credits: Sanitarium Health & Wellbeing Company

Dietitian’s note: We often develop a taste for salt, however too much and too often can increase blood pressure and have a negative impact on bone health. Try weaning yourself off salt. If at first you have three shakes on your meal, reduce this back to two shakes for a couple of months, then one shake and so on.

This recipe originally appeared on Diabetes Australia and is republished with permission.

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