As the weather has been turning colder here in Seattle, this creamy red lentil tomato soup has become my weekly comfort bowl. It’s that perfect mix of cozy, nutritious, and ridiculously easy. The kind of recipe I lean on during long days at the Seahawks or when I need something grounding after a lift.

And because you know me…I had to make it extra nourishing.
Lately I’ve been doubling the lentils (2 full cups!) and using a quick homemade cashew cream instead of coconut milk. It adds even more protein, more creaminess, and keeps the flavor super clean and bright.

This is truly a lazy girl dinner that also happens to be a performance meal. It’s fast, flavorful, high-protein, fiber-rich, and packed with athlete benefits. It’s the kind of soup that supports recovery, hormones, and steady energy, all with simple pantry ingredients.

Why Athletes Love This Soup

Red lentils are one of the most underrated performance foods.
Here’s why I love using them in athlete fueling:

• High in plant-based protein: Lentils supply 18g protein per cup, supporting muscle repair and recovery. This is especially helpful on heavy training weeks.
• Rich in iron: Many active women are low in iron. Red lentils provide a plant-based source that pairs beautifully with the vitamin C from tomatoes to enhance absorption.
• Steady, long-lasting energy: The complex carbs + fiber in lentils keep blood sugar stable, boost satiety, and help refill glycogen after training.
• Anti-inflammatory support: Tomatoes, garlic, cumin, turmeric, and smoked paprika bring antioxidants and phytonutrients that help reduce inflammation.
• Cashew cream = healthy fats + extra minerals: My homemade blend (½ cup soaked cashews + ½ cup water) adds magnesium, healthy fats, and that velvety texture without weighing the soup down.

Creamy Red Lentil Tomato Soup

Protein-packed, cozy, and ready in 25 minutes… the perfect lazy girl dinner or post-workout meal.

• 1 tbsp olive oil or avocado oil
• 2 small onion, diced
• 5 cloves garlic, minced
• 2 medium carrot, chopped
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tsp turmeric
• 2 tbsp tomato paste
• 2 cups dry red lentils, rinsed
• 1 can (28 oz) diced tomatoes
• 4 cups vegetable broth
• ½ cup cashew cream (blend ½ cup soaked cashews + ½ cup water)
• Salt + pepper, to taste
• Fresh cilantro, parsley, or basil to serve

Instructions

1. Heat oil in a large pot over medium heat. Sauté onion, carrot, and garlic for 5 minutes until softened.
2. Add cumin, smoked paprika, turmeric, and tomato paste. Stir 1–2 minutes until fragrant.
3. Add rinsed red lentils, diced tomatoes, and broth. Bring to a boil, reduce to low, and simmer 15–20 minutes or until lentils are soft and breaking down.
4. Blend with an immersion blender for a silky finish or leave it chunky for texture.
5. Stir in cashew cream. Season generously with salt + pepper.

Performance Nutrition Spotlight

Red lentils are one of the top high-protein plant foods for athletes, delivering a blend of protein, complex carbs, iron, and magnesium in one budget-friendly package. Combined with tomatoes and warming spices, this soup supports:

• post-lift muscle recovery
• steady energy throughout the day
• inflammation reduction
• digestive health
• hormone balance

This recipe is also perfect for athletes, active moms, and anyone wanting a high-protein plant-based meal without spending hours in the kitchen

What to Serve With This Soup

• Crispy sourdough
• Avocado toast
• A swirl of Greek yogurt or cottage cheese for extra protein
• A side salad for crunch
• Or your favorite roasted veggies

If you love recipes like this, you’ll be obsessed with my Lazy Girl Dinners cookbook! This ebook is a full collection of cozy, high-protein meals that take 20 minutes or less.