recipes and meat alternatives

Rustic Tomato Lentil Soup

This soup is quick and easy to prepare as lentils tend to cook more quickly than other beans. You can alter the look of this soup depending on your preference, since lentils come in a variety of colours – green, yellow, brown, or red. Cooked lentils are high in calcium, potassium, zinc, and iron.


as much garlic as you can stand
1 medium onion, diced
3 medium carrots, diced
2 tbsp olive oil
2 stalks celery, chopped
6 cups vegetable stock
1 28-oz can diced tomatoes, including juice or
5-8 diced fresh tomatoes + ¼ cup water
2 cups cooked or canned lentils
pepper (to taste)
cayenne pepper (to taste)
1 cup dry pasta (any short kind)


In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender. Add pasta and simmer for 10 more minutes before serving. Makes 4-6 servings.

Recipe developed by

How it all vegan!
by Tanya Barnard and Sarah Kramer