Low-Fat Spicy Tomato Potato Lentil Soup! Packed with nutrient-dense ingredients, it’s a wholesome meal that nourishes your body without sacrificing flavor.
This vibrant Low-Fat Spicy Tomato Potato Lentil Soup is a delicious medley of veggies and hearty lentils, all simmered to perfection in a rich and savory tomato broth. Each spoonful offers a comforting balance of flavors and textures, making it an ideal choice for a cozy weeknight dinner or a healthy lunch option. Whether you’re a busy professional or a home-cook enthusiast, this Low-Fat Spicy Tomato Potato Lentil Soup is sure to become a staple in your kitchen.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
We absolutely devoured this Low-Fat Spicy Tomato Potato Lentil Soup and couldn’t resist making it again and again—it’s just that good! With each comforting bowl, we found ourselves falling deeper in love with its hearty flavors and wholesome ingredients. Trust us, this recipe is a must-try! Whether you’re seeking a nutritious meal or just a cozy dish to savor on a chilly evening, this soup checks all the boxes.
Tips for Success:
- Flavor Profile: This Low-Fat Spicy Tomato Potato Lentil Soup is a delicious low-fat soup filled with tender potatoes, corn, and hearty lentils in a savory tomato broth.
- Low-Fat Dish Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.
- Herbs/Spices: You can easily increase the herbs and spices if you wish.
- Lentils Substitutions: Feel free to use your favorite [canned or cooked] beans or type of lentils in this soup.
- Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato sauce) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
- Potatoes/Tomatoes: Whenever potatoes and tomatoes are in a recipe together, soups particularly, it typically takes a long time for the potatoes to become tender as the acidity from the tomatoes creates a barrier around the potatoes preventing them from becoming tender as one would expect from a normal cooking time. This is why we have broken the recipe into sections to ensure the potatoes are nearly tender before adding the tomato sauce.
- Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
- Fennel Powder: The fennel powder gives the soup a very subtle and reminiscent sausage flavor as fennel is a prominent flavor in sausage. Feel free to leave it out if you wish.
- Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Leftovers and Freezing:
Leftovers will generally keep 5 days in the refrigerator. Store in a covered container.
This soup freezes well.
Pantry Products:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
- Hot Sauce: We used Frank’s RedHot Original Hot Sauce. Feel free to use your favorite hot sauce.
- Canned Lentils: We used Delallo Imported Italian Lentils. They come in a 14 oz. can. Most grocery stores carry them in the specialty aisles. If using dry lentils, select lentils that hold their shape after cooking like a brown lentil such as small brown lentils called Pardina lentils. Cook dry lentils separately, adjust time accordingly. If cooking dry lentils, you want to end up with 1 2/3 cups of cooked
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Equipment:
- Large stock pot
If you try this cozy soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.
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Low-Fat Spicy Tomato Potato Lentil Soup
- Prep Time: 20 Minutes
- Cook Time: 40 Minutes
- Total Time: 60 Minutes
- Yield: 10 Cups 1x
- Category: Soup
- Method: Stovetop
- Diet: Vegan
Description
This vibrant Low-Fat Spicy Tomato Potato Lentil Soup is a delicious medley of veggies and hearty lentils, all simmered to perfection in a rich and savory tomato broth.
Ingredients
Base Ingredients:
- 1 medium yellow onion, finely chopped
- 1 Tablespoons minced garlic
- 2 cups low-sodium vegetable broth *
- 2 cups water
- 4 ½ cups (1 lb. 8 oz.) peeled, cubed potatoes (1/2-inch cubes)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ to 1 ¼ teaspoon sea salt (+/-) *
Spice/Herb Ingredients:
- 1 teaspoon dried Mexican oregano (+/-)
- 2 teaspoons regular chili powder (+/-)
- ¼ teaspoon smoked paprika (+/-)
- ½ teaspoon cumin (+/-)
- ½ teaspoon fennel powder (+/-) *
- Pinch to ¼ teaspoon black pepper (+/-)
- Pinch cayenne pepper (optional)
Other Ingredients:
- ¼ teaspoon baking soda *
- 3 – [ 8 oz. cans ] tomato sauce
- 2 Tablespoons nutritional yeast
- 1 teaspoon pure maple syrup (+/-)
- 1 – [ 15 oz. can ] corn, drained
Additional Ingredients:
- 2 – [ 14.5 oz. cans ] lentils, drained and rinsed *
Finishing Ingredients:
- 1 to 3 teaspoons hot sauce *
Instructions
- Place the Spice/Herb Ingredients into a small bowl, mix well, set aside.
- In a large stockpot, sauté the chopped onions for 7 to 9 minutes over medium-high heat. Add a splash of water to prevent sticking/burning if needed.
- Add the minced garlic to the pot, continue to sauté over medium-high heat for 1 minute.
- Next add all the remaining Base Ingredients, bring to a boil, then immediately lower to a simmer. Simmer for 15 minutes or until the potatoes are nearly tender.
- Then add all the Other Ingredients and the Spice/Herb Mix stir well, simmer for 10 minutes.
- Then add the lentils and the Finishing Ingredients, stir well. Simmer for 4 minutes.
- Test to see if the potatoes are perfectly tender. If not, continue to simmer until tender. Once perfectly tender remove from the stove and allow to sit for 5 minutes to allow the flavors to marry and develop. Enjoy!
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Serving: 8 (makes 10 cups)
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