Middle Eastern Red Lentil Soup
Warm up with a comforting bowl of Middle Eastern Red Lentil Soup, a hearty and flavorful dish that's as nourishing as it is delicious. This vibrant soup combines the creamy texture of red lentils with a medley of aromatic spices like cumin, coriander, turmeric, and smoky paprika, creating a symphony of earthy and tangy flavors. Freshly sautéed onions, garlic, and carrots provide a robust base, while tomato paste and a splash of bright lemon juice add depth and zing. Ready in just 40 minutes, this vegan and gluten-free soup is not only quick to whip up but also perfect for meal prepping. Garnished with fresh parsley, it’s a wholesome and soulful dish that’s packed with protein, perfect for chilly nights or as part of a nutritious Middle Eastern-inspired feast.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium carrot, peeled and diced
- 1 cup red lentils, rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons smoked paprika
- 2 tablespoons tomato paste
- 4 cups vegetable broth
- 1 cup water
- 1 teaspoon salt
- 0.25 teaspoons black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and diced carrot, and cook for another 2-3 minutes, until the vegetables are fragrant and starting to soften.
Add the rinsed red lentils to the pot and stir to coat them in the fragrant mixture.
Sprinkle the ground cumin, coriander, turmeric, and smoked paprika over the lentils. Stir well to evenly distribute the spices.
Add the tomato paste, vegetable broth, and water to the pot. Stir until the tomato paste dissolves into the liquid.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for 20 minutes, or until the lentils are soft and the soup has thickened.
Season with salt and black pepper. Taste and adjust seasoning if needed.
Remove the soup from the heat and stir in the lemon juice.
Serve the soup hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1069 mg | 46% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 8.5 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1006 mg | 21% | |
*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.
