Creamy Tomato Lentil Soup
Smooth red lentil and tomato soup enriched with a splash of milk — iron-rich, one-pot and freezer-friendly.
Prep
10 min
Cook
25 min
Total
35 min
Yield
6 child portions
Nutrition note
Red lentils provide plant protein, iron and fiber. Tomato contributes vitamin C, which supports absorption of plant-based iron.
Ingredients
- 11 tablespoon olive oil
- 21 small onion, finely chopped
- 31 carrot, finely diced
- 41 garlic clove, crushed
- 51 cup (190 g) red lentils, rinsed
- 61 can (400 g) no-added-salt chopped tomatoes
- 74 cups (960 ml) low-sodium vegetable stock or water
- 81/2 cup (120 ml) milk or fortified alternative
Method
- 1
Heat oil in a pot and cook onion and carrot over medium-low heat for 6 minutes.
- 2
Add garlic and cook for 30 seconds.
- 3
Add lentils, tomatoes and stock. Simmer for 18–20 minutes until very soft.
- 4
Blend until smooth or leave slightly textured, depending on preference.
- 5
Stir in milk and heat gently without boiling.
Complete the Meal
Serve with whole-grain toast fingers and grated cheese or avocado.
Allergens
Contains dairy if cow's milk is used. Check stock for allergens and sodium.
Ingredient Substitutions
- Use fortified soy milk for dairy-free soup.
- Use pumpkin puree instead of tomatoes for a milder variation.
Storage & Reheating
Refrigerate for up to 3 days.
Freezer Guidance
Freeze for up to 2 months. Stir well after reheating.
Picky-Eater Strategy
Offer a small cup for dipping toast if eating soup with a spoon feels difficult.
Little Helper Job
Let your child rinse the lentils and tear bread for dipping.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.