This soup has less than one thousand calories in the whole pot. 

Cumin is a very strong spice and may not agree with everyone's palate.  While I wouldn't eliminate it completely, you could begin by adding it into the soup in smaller amounts.  Frozen mixed vegetables are my own addition and can be omitted or changed. 

In some instances, after adding all the ingredients, I will heat a soup up to boiling and then turn off the stove flame.  This allows the soup to cook via it's own internal heat and you don't have to worry about watching the pot.  You can't do it with all recipes, but this soup lends itself to this method.

 

Spicy Tomato Soup

 

1 cup chopped onion

2 teas. ground cumin (strong spice)

2 teas. ground dry mustard

1 teas. ground coriander

1-28 oz. can plum tomatoes, roughly chopped

2 tabls. tomato paste

1 tabls. minced garlic

 

Place above ingredients in large pot and heat.

 

3 cups 1% milk

1 cup vegetable broth

 

Add to pot.

 

1/4 cup chopped fresh parsley

1 cup frozen mixed vegetables

1 cup uncooked lentils

   salt to taste

 

Add and simmer until lentils are cooked.