ATHLETE PERFORMANCE PRESS
Menu

3.11 / Dinners

In the book

Lentil-Tomato Soup

Serves 6 (one-sixth of the pot)

50 min prep/cook

Ingredient allergen flags: No major allergens in the base recipe. Check labels.

Check actual labels and cross-contact. Allergen guidance and swaps

A meatless soup turns low-cost dry lentils into a freezer staple.

AI-generated illustration of Lentil-Tomato Soup, showing the base recipe

Ingredients

  • 1 1/2 cups (300 g) dry brown lentils, rinsed
  • 2 cans (800 g total) no-salt-added diced tomatoes
  • 3 large carrots (240 g total), diced
  • 1 medium onion (150 g), diced
  • 7 cups (1680 g) water
  • 1 Tbsp (13.5 g) olive oil
  • 1 tsp (2.1 g) ground cumin
  • 1/2 tsp (3 g) table salt

Method

  1. Heat oil in a large pot. Soften onion and carrots for 5 minutes.
  2. Add lentils, tomatoes, water, cumin and salt. Bring to a boil, then simmer 25-30 minutes until lentils are tender.
  3. Season with additional salt and pepper to taste. Stir well and divide into six equal portions; add drinking water when reheating if it thickens.

Ingredient substitutions

Red lentils can replace brown lentils for a softer soup; check tenderness earlier.

Allergy / dietary substitutions

Use seasonings suitable for your allergens.

Training-day additions

Add a cheese sandwich, bread and milk, or extra pasta.

Store / pack

Refrigerate promptly; use within 3 days. Pack at 40°F or colder with two ice sources (Keep good food safe).

Freeze 3 months · soup

Chill promptly in shallow containers; freeze airtight today at 0°F. Leave expansion space for liquids. Pack 1, 2 or 4 servings per container. Thaw in the fridge, never on the counter. Add water as needed, bring to a rolling boil and check 165°F.

November 2026 example: Lentil-Tomato Soup — BB 02-27

Three months suits a legume-and-tomato soup within the soup/stew range.

Approximate nutrition / serving

240 kcal · Protein 14 g · Carbohydrate 43 g · Fat 3 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/2 cups (300 g) dry brown lentils, rinsed — USDA SR Legacy FDC 172420; 300 edible g
  • 2 cans (800 g total) no-salt-added diced tomatoes — USDA SR Legacy FDC 170138; 800 edible g
  • 3 large carrots (240 g total), diced — USDA SR Legacy FDC 170393; 240 edible g
  • 1 medium onion (150 g), diced — USDA SR Legacy FDC 170000; 150 edible g
  • 7 cups (1680 g) water — USDA SR Legacy FDC 173647; 1680 edible g
  • 1 Tbsp (13.5 g) olive oil — USDA SR Legacy FDC 171413; 13.5 edible g
  • 1 tsp (2.1 g) ground cumin — USDA SR Legacy FDC 170923; 2.1 edible g
  • 1/2 tsp (3 g) table salt — USDA SR Legacy FDC 173468; 3 edible g
My Recipe Notes

Private writing for this recipe. Saved only in this browser, on this device, at this website address; never sent with ratings.

Storage is best effort. Private browsing, clearing browser data or losing this device can remove notes. There is no sync or automatic recipe-page offline cache. Keep a JSON backup.

Notes require JavaScript and browser storage.

Autosaves after a pause. Maximum 20,000 UTF-8 bytes; unsaved drafts are not included in backups. Copy unsaved writing before leaving this page.

Back up or restore all recipe data

JSON preserves all saved notes and supported private variations and parent snapshots. Readable text is for reading, not restore. These files are separate from journal backups and contain no ratings identity.

Moving to a different website address? Your notes do not transfer automatically. Prepare a JSON backup here, open the new address, then restore the file there. Nothing transfers automatically. Privacy and local data

Rate this recipe

Ratings are unavailable on this website. Voting requires JavaScript.

No account needed. You can update your rating here.

About ratings

Only your score, preparation choice and optional predefined reason are submitted. Personal notes stay in your browser.

One editable current vote per browser per recipe, best effort. Clearing browser data, another device or a different website address creates a different browser identity.

Ratings may include earlier versions of this recipe. Ratings reflect opinion and do not certify safety or nutrition.