Mid Eastern Orange Lentil Soup
Warm, nourishing, and bursting with vibrant flavors, this Mid Eastern Orange Lentil Soup is the perfect comfort food for any season. Made with wholesome red lentils, aromatic spices like cumin, coriander, and turmeric, and a bright splash of fresh lemon juice, this hearty soup is both healthy and satisfying. Sautéed onions, garlic, and carrots form a flavorful base, while a hint of paprika adds optional smoky depth. Simmered to perfection in a vegetable broth and finished with a silky texture from partial blending, this soup is as versatile as it is delicious. Ready in just 40 minutes, it’s an easy, nutrient-packed recipe that’s ideal for weeknight dinners or cozy lunches. Serve it with a sprinkle of fresh parsley or cilantro for a fresh pop of flavor, and enjoy this comforting dish that’s naturally vegan, gluten-free, and protein-rich!
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Recipe Information
Ingredients
- 1 cup orange lentils (red lentils)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 large carrot, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon paprika (optional)
- 6 cups vegetable broth (or water)
- 2 tablespoons tomato paste
- 1 juice of a large lemon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
Instructions
Rinse the orange lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until it becomes translucent and slightly golden.
Stir in the minced garlic and diced carrot. Cook for another 2-3 minutes, stirring frequently.
Add the ground cumin, ground coriander, turmeric, and paprika (if using). Stir well to coat the vegetables in the spices and cook for 1 minute until fragrant.
Pour in the vegetable broth and add the rinsed lentils and tomato paste. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let the soup simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking.
Once the lentils are tender, use an immersion blender to blend the soup partially for a creamy texture, or leave it chunky if preferred.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if necessary.
Serve the soup hot, garnished with freshly chopped parsley or cilantro.
Nutrition Facts
Calories |
1193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5696 mg | 248% | |
| Total Carbohydrate | 173.4 g | 63% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 23.9 g | ||
| Protein | 58.3 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 226 mg | 17% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3479 mg | 74% | |
*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.
