Vegan Tomato and Black Lentil Soup (2024)

Ingredients for Vegan Tomato and Black Lentil Soup

I love that most of the ingredients for this simple recipe are found in the pantry. The only two that aren't are the carrots and celery, both of which can be stored in the refrigerator for a couple weeks! See the recipe card at the end of the post for quantities.

• Diced tomatoes - I like using a can of tomatoes (including the juice) instead of tomato paste for tomato flavor. Feel free to use fire-roasted tomatoes to kick up the heat a bit!
• Black lentils - also called black beluga lentils (because they look like caviar), they have an earthy, slightly nutty flavor. Make sure you are using cooked lentils that have been drained and rinsed.
• Marinara sauce - tomato sauce is a key ingredient so make sure to select a sauce you really like! My absolute favorite is Rao's marinara which I get at Costco.
• Maple syrup - for a little sweetness. A little goes a long way!
• Garlic
• Shallots
• Carrots
• Celery
• 5-minute vegan heavy cream (blend of cashews, water and salt) - adds a bit of richness and creaminess to the soup!
• Seasonings - red pepper flakes and fine salt.
• Olive oil
• Water - with so much flavor already there is no need for vegetable broth!

Ingredient Shortcuts

Use canned diced tomatoes. Dicing up fresh tomatoes is pretty simple, but it does create an extra step which adds a little more time (and cleanup) to the dish. Dumping a can of tomatoes in the pot will cut down the time it takes - every minute helps!

Use canned black lentils. Canned lentils consist of just cooked lentils and water (if no salt is added). I like buying organic black lentils from the grocery store. Dry, uncooked lentils take about 20 minutes to cook, so using canned lentils is a HUGE time saver. Only use cooked lentils in this soup, as dry lentils would absorb much of the liquid.

Use a jar of marinara sauce. I highly recommend using a good quality marinara sauce such as Rao's Homemade Marinara Sauce (not sponsored). The sauce makes up a significant part of the base of the soup, so you'll want to use one you absolutely love.

How to Make Tomato and Black Lentil Soup

1. Sauté the shallots. Add olive oil to a large pot on the stove top along with the shallots and salt. Sauté for 5 minutes over medium heat.

2. Add the garlic. Add garlic, red pepper chili flakes and maple syrup to the pot and sauté for an additional 3 minutes.

3. Add the diced carrots and celery. Sauté for an additional 5 minutes.

4. Add the marinara sauce, cooked black lentils, canned diced tomatoes (including juices) and water.

5. Bring to a boil and cover. Once boiling, cover and turn the heat to low to allow the soup to simmer for 15 minutes until the carrots and celery are soft.

6. Stir in the vegan heavy cream.

7. Serve immediately. Garnish with crushed red pepper chili flakes, fresh basil and a drizzle of more heavy cream.

Recipe Tips

• Add more protein by doubling up the black lentils!
• Adjust or add spices to your liking. I'll sometimes reduce the red pepper chili flakes to make it more kid-friendly so the whole family can enjoy it. You could also add any other spices you wish! Some great options are black pepper, paprika, Italian seasoning, garlic powder and cayenne pepper (for a spicier soup). Even throw in a bay leaf to enhance the aroma!
• Add extra vegetables if desired. Diced bell peppers, cubed potato (or sweet potato) and/or baby spinach are all good choices to pair with this tomato lentil soup.
• Serve with crusty bread for dipping. Like any tomato soup, sopping some crusty bread with it is so comforting.

How to Store

Store leftovers in an airtight container in the refrigerator for up to 5 days.

If freezing, allow the soup to fully cool before storing in a freezer-safe container. Freeze for up to 3 months.

Why Eat Black Lentils?

I prefer black lentils over red lentils or yellow lentils in this soup because black lentils tend to hold their shape better, whereas the other lentil varieties would get a bit mushy.

Black lentils offer plant-based protein, tons of fiber and the most iron of any other lentil. Getting enough iron can often be challenging, which is especially true for vegans given iron is mostly found in meat.

Additionally, pairing lentils with vitamin C-rich tomatoes enhances iron absorption, truly making this a nutrient-packed plant-based meal.

More Delicious Vegan Soups

Try any of these for more simple soups:

• Easy 20-Minute Vegan Cream of Broccoli Soup
• 1-Pot Creamy Carrot and Red Lentil Soup
• Easy Tuscan White Bean and Kale Soup
• Easy 30-Minute Butternut Squash Soup
• Creamy Tomato White Bean Soup with Roasted Garlic