Nile River Lentil Soup
Embark on a culinary journey with Nile River Lentil Soup, a comforting and flavor-packed dish inspired by the warm, aromatic spices of North Africa. This vibrant soup combines tender red lentils, sweet carrots, and rich crushed tomatoes with a fragrant blend of cumin, coriander, paprika, and turmeric for a hearty, plant-based meal that's both nutritious and soul-soothing. A touch of fresh lemon juice adds a zesty brightness, while a sprinkle of cilantro brings a hint of freshness to every bowl. Ready in under an hour, this easy one-pot recipe is perfect for busy weeknights or leisurely gatherings. Serve it with crusty bread or warm pita for a truly delightful, wholesome experience. Whether you’re looking for a filling vegan option or simply craving bold Middle Eastern-inspired flavors, this velvety soup is sure to become a household favorite.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrot
- 3 cloves, minced garlic
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon turmeric
- 6 cups vegetable broth
- 1 cup crushed tomatoes
- 1 large, juiced lemon
- 1.5 teaspoons (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh cilantro
Instructions
Rinse the red 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 diced onion and carrots to the pot. Sauté for 5–7 minutes, stirring occasionally, until the onions turn translucent and the carrots begin to soften.
Stir in the minced garlic, ground cumin, ground coriander, paprika, and turmeric. Cook for an additional 1–2 minutes, allowing the spices to become fragrant.
Add the rinsed lentils to the pot, followed by the vegetable broth and crushed tomatoes. Stir everything together.
Increase the heat to high and bring the soup to a gentle boil. Reduce the heat to low, cover, and let the soup simmer for 20 minutes, or until the lentils are soft and tender.
Use an immersion blender to blend the soup until it reaches your desired consistency. For a chunkier soup, blend only part of it. Alternatively, you can transfer a portion to a blender and return it to the pot.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with freshly chopped cilantro.
Serve the Nile River Lentil Soup hot with crusty bread or pita on the side.
Nutrition Facts
Calories |
427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1600 mg | 70% | |
| Total Carbohydrate | 65.9 g | 24% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 11.5 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1498 mg | 32% | |
*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.
