Simple Tomato Lentil Soup

Tomato Lentil Soup

Sometimes I crave a really clean tasting soup. Especially if I am a bit under the weather. This soup is just the perfect pick me up, and the ingredients are so nourishing for your body. If you cant tolerate onions then just omit this part.

Lentils Legumes are a good vegetarian source of complete protein and high in sulfur for detoxifying. ¼ cup has as % of daily requirements: 12% Fibre (2.9g), 10% (4.5g) Complete protein source. B1 8%, B2 3%, B3 4%, B5 6%, B6 7%, Folate 22%, Copper 14%, Iron 9%, Magnesium 6%, Manganese 14%, Phosphorus 13%, Potassium 4%, Selenium 3%, Zinc 8%.

Tomatoes contain many antioxidants and are high in micro nutrients. ¼ cup has as % of daily requirements: 1% protein, 2% Fibre, B1 2%, B3 2%, B5 1%, B6 3%, Folate 2%, Vitamin A 16%, Vitamin C 8%, Vitamin E 2%, Vitamin K 4%, Magnesium 2%, Manganese 3%, Phosphorus 2%, Potassium 2%

Onions are part of the Allium family, they are high in sulphur which is good for detoxifying and in Inulin which has stabilizing effects on blood sugar and promote good gut flora. Onions also contain antimicrobial properties. ¼ cup has as % of daily requirements: 3% Fibre, 2% Protein, B1 2%, B6 5%, Folate 2%, Vitamin C 4%, Iron 1%, Magnesium 2%, Maganese 4%, Phosphorus 3%, Potassium 2%, Selenium 1%

Kombu is a type of seaweed, it s a source of glutamic acid which enhances the flavor of the foods. It is very high in phytonutrients and minerals especially, calcium, magnesium and iodine. It is alkalizing and has anti viral properties.

Cumin is a source of nutrients and is an antioxidant and anti-inflammatory. It is under the carminative spices as it aids digestion, it is also known to protect the liver and support the immune system.

Coconut oil is good for high heat cooking, its saturated fats making it stable. Coconut oil contains medium chain fatty acids, including lauric acid which has many health benefits it is antibacterial, can promote good cholesterol, improves digestive, immune and bone health, and enhance energy. It contains antioxidant properties, which protect the body from damage.

Kale is a good alkalising green to add to your diet, it is high in vitamin K, A, C, B6, B2, Folate, and in key minerals like calcium, potassium, iron. It also is a source of antioxidants providing protective compounds for your body.

Tomato Lentil Soup

Simple Tomato Lentil Soup

Prep Time: 5 minutes

Cook Time: 25 minutes

Yield: 3 cups

Serving Size: 2 people


  • 1/2 onion
  • ¼ cup red lentils
  • 1 Kombu strip
  • 1 cup tinned tomatoes
  • 3 cup water
  • 2 tbs coconut oil
  • ¼ tsp grated ginger, turmeric
  • Pinch cayenne pepper
  • ½ tsp ground cumin
  • 2 handfuls chopped kale
  • ½ cup coriander


  1. Rinse the lentils and place in a pot with 3 cups of water and the kombu and bring to boil. Once boiling remove the foam that forms and simmer for 10 minutes.
  2. While the lentils cook dice the onion and fry in a pan for 5 minutes with 1 tbs coconut oil.
  3. Add the tomato, onion and spices to the pot and simmer for 5 more minutes.
  4. Add the kale and simmer for 5 more minutes, add 1 tbs of coconut oil and coriander.

Tomato Lentil Soup

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