Lebanese Red Lentil Soup
Packed with earthy Mediterranean flavors, this Lebanese Red Lentil Soup is a comforting, nutrient-dense dish that combines simplicity with bold spices. Featuring tender red lentils, aromatic cumin, coriander, turmeric, and a hint of cinnamon, this velvety soup is uplifted by a splash of bright lemon juice and a garnish of fresh parsley. It's a one-pot recipe that comes together in just 40 minutes, making it perfect for busy weeknights or a cozy family dinner. With its rich tomato base, hearty vegetables, and protein-packed lentils, this vegan and gluten-free soup is as wholesome as it is satisfying. Serve it steaming hot with warm pita bread on the side for a truly authentic Middle Eastern experience.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon ground cinnamon
- 6 cups vegetable stock
- 2 tablespoons tomato paste
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and diced carrot. Cook for another 2 minutes, stirring frequently.
Add the ground cumin, ground coriander, turmeric powder, and ground cinnamon. Stir well for 1 minute to toast the spices and release their aroma.
Stir in the tomato paste, coating the vegetables evenly with the spices and paste.
Pour in the vegetable stock and bring the mixture to a boil.
Add the rinsed red lentils to the pot and reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, until the lentils are soft and the soup has thickened.
Using an immersion blender, partially blend the soup to achieve your desired consistency. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.
Serve hot, garnished with freshly chopped parsley and an extra drizzle of olive oil if desired. Enjoy with warm pita bread on the side.
Nutrition Facts
Calories |
413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1344 mg | 58% | |
| Total Carbohydrate | 62.4 g | 23% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 10.2 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1346 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
