Fast Tomato & Lentil Soup
Turn a carton of tomato soup into a high-protein, high-fibre meal in minutes. Red lentils add body and keep you full, while fresh herbs lift the flavour.
Plants
tomatored lentilbasiloreganothyme
Tags
stepwise-resetlunchquicklow-gihigh-fibre
Main
- Store-bought tomato soup — 500 ml carton
- Red split lentils — ¼ cup / 50 g
- Water or vegetable stock — ½ cup / 120 ml
- Chopped tomato (optional) — ½ cup / 100 g
- Dried oregano or thyme — ½ tsp
- Fresh basil (or mixed herbs) — a few leaves, chopped
- Olive oil — 1 tsp
- Salt & pepper — to taste
Steps
- Pour the tomato soup into a small saucepan and add the lentils, water or stock, and (if using) chopped tomato.
- Stir in dried herbs (oregano or thyme) and bring to a gentle simmer.
- Cook for 10–12 minutes until lentils are soft and the soup thickens slightly.
- Stir through fresh basil or a mix of herbs just before serving.
- Finish with olive oil and season to taste.
Variations
- Use a mix of herbs — basil, oregano, and thyme all work well together.
- Add a pinch of chilli flakes or smoked paprika for warmth.
- Stir in a spoonful of Greek yoghurt or kefir for extra creaminess and protein.
- Blend briefly for a smooth texture, or leave chunky for a rustic feel.
- Add a handful of frozen spinach or kale in the last few minutes for extra greens.
Why this works for our plan
- Low effort, high impact: A simple way to upgrade a ready-made base into a balanced, nourishing meal.
- Steady energy release: Red lentils and whole tomatoes add fibre and slow-digesting carbs, helping prevent mid-afternoon hunger dips.
- Balanced blood sugar: Lentils reduce the GI of the soup, flattening post-meal glucose spikes.
- Gut-friendly: Tomato polyphenols, lentil fibre, and herbs each feed different gut microbes — a quick boost for diversity and appetite control.
- Easy to complete: Pair with a slice of wholemeal or rye bread for extra fibre and satiety — the combination keeps you comfortably full for hours.
Notes
- Lentils: Red split lentils cook quickly and blend smoothly, adding natural thickness and protein.
- Soup base: Any good-quality tomato soup works — look for low-sugar versions.
- Balanced meal: Add a drizzle of olive oil and a piece of rye or wholemeal bread to make it more filling.
- Plant count: 5 (tomato, red lentil, basil, oregano, thyme).
- Using more than one herb gives a deeper, more balanced flavour — basil, oregano, and thyme are especially good together.