Meatless Monday: Spicy Tomato Okra Lentil Soup

For as long as I can remember, lentils have been my go to source for a healthy, hearty, clean

and satisfying plant-based protein meal.

This delicious legume is a versatile base for all types of flavorful soups, stews, chillies, patties and


Lentils are rich in dietary fiber, folate, vitamin B1, and minerals.

With about 30% of their calories from protein, they have the third-highest level of protein, by weight,

of any legume or nut, after soybeans and hemp.

Lentils include the essential amino acids isoleucine and lysine, however they are deficient in two

essential amino acids: cysteine and methionine.

My farmer’s market haul included fresh tomatoes, okra, mushrooms, peppers and cilantro so this

market fresh Spicy Tomato Okra Lentil Soup evolved quite easily from these core ingredients.

Meatless Monday: Spicy Tomato Okra Lentil Soup

You can add your own spin to this soup based upon the fresh vegetables you have on hand.

Healthy, hearty soups like these are often my trick to get my family to eat nourishing whole foods

when they are not in the mood for a large meal.

My elderly father has had very lttle appetite for regular meals lately, so I have been making soups

like this for him and he enjoyed eating them.

The tomato, onion, garlic, cilantro broth results in a flavorful spin on basic lentil soup.

The okra adds a yummy, slimy essence to the soup.

Each chunky spoonful is a chewy, satisfying treat.

Of course, I made a enough soup to last a few days so we’ll be feasting on this most of the week.

Spicy Tomato Okra Lentil Soup

Meatless Monday: Spicy Tomato Okra Lentil SoupIngredients

2 cups organic lentils

6 large tomatoes chopped

2 onions chopped

4 cloves of garlic, sliced

1 small bunch of cilantro, chopped

2 cups of chopped shiitake or button mushrooms

1/2 cup of chopped red pepper

1/2 cup of chopped green pepper

Meatless Monday: Spicy Tomato Okra Lentil Soup

1 cup of grated carrots

4 tablespoons spicy taco seasoning (salt-free)

1 tablespoon Himalayan sea salt

2 tablespoons oregano

2 tablespoons coconut oil, if desired

5 cups filtered water

2 cups chopped okra

Meatless Monday: Spicy Tomato Okra Lentil Soup


Add water and lentils to a large pot.

Bring lentils to a boil, then turn down the flame to a simmer.

Simmer lentils for 30 minutes.

Add all chopped vegetables and seasonings (except okra) to the pot of lentils.

Meatless Monday: Spicy Tomato Okra Lentil Soup

Stir gently.

Cover and allow the soup to simmer for one hour.

Meatless Monday: Spicy Tomato Okra Lentil Soup

Check the soup occasionally and add more more if needed.

When the lentils are done, add the sliced okra to the soup.

Simmer for 10 minutes or until the okra is done.

Stir the soup gently.

Taste the soup and adjust seasonings as desired.

Meatless Monday: Spicy Tomato Okra Lentil Soup

Serve the soup in bowls.

Garnish with a little chopped scallion, if desired.

I like to serve this lentil soup with a small mixed vegetable and avocado salad.

My husband loves to eat his soup with a hearty, whole grain roll.

Eat up and enjoy!


What are your favorite ways to enjoy lentils?

Do you have a favorite lentil soup recipe?

Share your thoughts and comments with us.



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Meatless Monday: Spicy Tomato Okra Lentil Soup