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Home > Spicy tomato soup

Spicy tomato soup

Recipe Information

Servings 4
Preparation Time 1 Hour
Cook Time 15 Minutes
Total Time 1 Hour, 15 Minutes
Difficulty Easy
Main Ingredient Tomato; Milk
Category Fruit; Dairy
Meal Lunch; Dinner
Type Appetizer; Main Dish; Side Dish
Subtype Soup
Cuisine American; Latin American
Cook Method Boiling; Saut�ing
Diet Low Calorie; Low Fat; Low Cholesterol; Heart Healthy; High Protein; Vegetarian


  • 1 tablespoon olive oil 

  • 1/2 cup chopped shallots or 1 cup chopped white onion 

  • 2 teaspoons ground cumin 

  • 2 teaspoons ground mustard 

  • 1 teaspoon ground coriander 

  • 28 ounces chopped fresh plum tomatoes or one 28-ounce can roughly chopped plum tomatoes 

  • 2 tablespoons tomato paste

  • 1 tablespoon minced garlic 

  • 3 cups 1% milk

  • 1 cup fat-free low-sodium chicken (or vegetable) broth 

  • 1 cup cooked lentils

  • 1/4 cup chopped fresh cilantro, without stems

  • Salt and pepper to taste



  • In a heavy 4 quart saucepan, heat the olive oil over medium-high heat. Add the shallots, saut�ing for 3 minutes or until soft. Add the ground cumin, mustard, and coriander, and cook for 1 minute or until fragrant. Add the tomatoes, tomato paste, and garlic. Simmer for 4 minutes or until the tomatoes are soft. Add the milk and broth to the tomato mixture, and simmer for 4 minutes, stirring occasionally.

  • In batches, add the tomato mixture to a food processor and blend until smooth. Return the processed mixture to saucepan and add the cooked lentils.

  • After thoroughly reheating, stir in the cilantro, and season with the salt and the pepper. Serve warm.


Nutrition (per serving)

  • Calories: 230 cal

  • Total fat: 7g

  • Saturated fat: 2g

  • Cholesterol: 10mg

  • Sodium: 410mg

  • Carbohydrate: 28g

  • Protein: 13g