Tomato Lentil and Rice Soup with Tofu Cubes

This soup is easy to make and packed with digestion-friendly ingredients. An aromatic base of ginger, garlic, onion, carrot, and jalapeno get blitzed up in the blender and cooked until soft and fragrant.


  • 2 carrots, tops trimmed off, quartered

  • 1 jalapeno, trimmed, halved*

  • 3-inch piece ginger, cut into pieces

  • 2 cloves garlic

  • 1 yellow onion, cut into large pieces*\

  • 1 1⁄2 tsp kosher salt, divided

  • 2 tsp ground cumin

  • 1⁄2 tsp ground cinnamon

  • 1⁄2 tsp ground turmeric

  • 1⁄2 tsp black pepper

  • 1⁄4 tsp ground cardamom

  • 6 cups water (or veggie stock)

  • 1 tsp olive oil

  • 1 (14 oz) can crushed tomatoes

  • 1 cups red lentils

  • 1⁄2 cup wild rice (or jasmine rice)

  • 4 cups frozen spinach or kale (or 6 cups loosely packed fresh)

  • 1 tablespoon lime juice

  • 20g toasted cashews

  • Chopped cilantro

  • 400g baked tofu (cut in cubes) or other protein choice

Salted lime yogurt (optional):

  • 1⁄2 cup plain Greek or regular yogurt

  • 1 tsp lime juice

  • 1⁄4-1⁄2 tsp kosher salt

If you are using the blender to chop all the veggies, you just want to trim and chop these large ingredients into more manageable chunks for the blender to do the rest of the work. You could also just finely hand chop everything!

Any hot pepper will work or leave it out if you don’t want it spicy. Always check the heat level of the pepper you use – you may only need half.


  1. Set the oven to 400F and bake the cubed tofu (~20’). Set aside when done.

  2. In a high-speed blender, add the carrots, jalapeno, ginger, and garlic and blend until everything is roughly chopped, scraping down the sides as needed. Add the onion and blend again, scraping down the sides and under the blade as needed, until no large chunks remain.

  3. In a large pot over medium heat, warm the olive oil. Add the onion mixture and 1⁄2 teaspoon salt and cook, stirring occasionally, for 5-7 minutes.

  4. Push the aromatics to the edge of the pot and pour the spices and stir them around for about 30 seconds.

  5. Add the water, tomatoes, lentils, rice, and remaining 1 teaspoon salt. Stir everything together, then cover and bring to a boil over high heat. Stir again, then simmer, covered, for 20 minutes or until rice and lentils are cooked through, stirring halfway through. Stir in the lime juice and greens until wilted. If the soup is too thick for you, stir in some water to thin it out. Instead of water you can use veggie stock.

  6. To make the salted yogurt (if using), in a small bowl, mix together the yogurt, lime, and salt.

  7. Serve topped with baked tofu, salted yogurt (or plain yogurt + salt), cashews, and cilantro. (Serves 4).


  • To make vegan, use a vegan yogurt or top with chopped avocado

  • If you don’t have a spice (like cardamom) just substitute with more cinnamon, turmeric, or cumin


  • Trim and quarter 2 carrots

  • Trim and halve 1 jalapeno

  • Cut a 3-inch piece ginger into smaller chunks

  • Peel 2 cloves garlic

  • Cut 1 yellow onion into large pieces

  • Mix together the spice mix (optional)

  • Toast cashews

  • Chop cilantro


  • Store leftovers in an airtight container in the fridge for up to 6 days or freeze for up to 2 months.

Leftovers + Repurposing:

  • Warm up leftovers on the stove or in the microwave until warmed through. To thin it out, just stir in some water. Top with tofu, yogurt, cashews, and cilantro.

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