Mesopotamian Barley Lentil and Tahini Soup Vegan

Nutriscore Rating: 75/100

Warm, hearty, and packed with ancient flavors, this vegan Mesopotamian Barley, Lentil, and Tahini Soup is a nourishing bowl of comfort inspired by timeless Middle Eastern cuisine. Combining the earthy richness of lentils and nutty pearled barley with aromatic spices like cumin, coriander, and cinnamon, this soup creates a symphony of bold, vibrant flavors. A swirl of creamy tahini and a bright splash of lemon juice elevate the dish, adding luscious texture and tangy depth. Perfect for a wholesome lunch or dinner, this nutrient-dense, plant-based recipe is easy to prepare in under an hour and is naturally dairy-free and gluten-free (if using certified gluten-free barley). Garnished with a sprinkle of fresh parsley, this soup is as visually appealing as it is satisfying. Indulge in this traditional yet modern take on ancient ingredients for a cozy, vegan meal that feeds both body and soul.

Recipe Information

• Prep Time: 15 min
• Cook Time: 50 min
• Total Time: 1 hr 5 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 cloves Garlic, minced
• 1.5 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoons Ground cinnamon
• 0.5 cups Pearled barley, rinsed
• 0.75 cups Brown or green lentils, rinsed
• 6 cups Vegetable broth
• 2 medium Carrots, peeled and diced
• 2 Celery stalks, diced
• 2 tablespoons Tomato paste
• 3 tablespoons Tahini
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Fresh parsley, chopped (for garnish)

📝 Instructions

9 steps

1. Heat the olive oil in a large soup pot over medium heat.

2. Add the chopped onion and sauté for 5 minutes until softened.

3. Stir in the minced garlic, cumin, coriander, and cinnamon, cooking for 1 minute until fragrant.

4. Add the rinsed barley, lentils, vegetable broth, carrots, and celery to the pot. Stir well.

5. Mix in the tomato paste and bring the soup to a boil over high heat.

6. Once boiling, reduce heat to low and cover the pot. Simmer for 40 minutes, stirring occasionally, until the barley and lentils are tender.

7. In a small bowl, whisk together the tahini and lemon juice. Stir this mixture into the soup.

8. Season the soup with salt and black pepper. Taste and adjust seasoning if needed.

9. Ladle the soup into bowls and garnish with fresh chopped parsley before serving.

Nutrition Facts

1 serving (578.9g)

Calories		400
% Daily Value*
Total Fat		17.4 g	22%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	1.2 g
Cholesterol		0 mg	0%
Sodium		1406 mg	61%
Total Carbohydrate		50.4 g	18%
	Dietary Fiber	12.7 g	45%
	Total Sugars	11.6 g
Protein		14.5 g	29%
Vitamin D		0.0 mcg	0%
Calcium		993 mg	76%
Iron		4022.2 mg	22346%
Potassium		1249 mg	27%

*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.

Source of Calories

Fat: 626 cal (37.7%%)

Protein: 232 cal (13.9%%)

Carbs: 804 cal (48.4%%)