Persian Style Red Lentil and Tomato Soup
Warm up your soul with this Persian Style Red Lentil and Tomato Soup, a vibrant and aromatic dish that’s as comforting as it is nourishing. This hearty soup combines tender red lentils with a medley of Persian-inspired spices like turmeric, cumin, and a hint of cinnamon for a unique and irresistible flavor profile. Simmered with crushed tomatoes, a touch of tomato paste, and dried mint, it achieves the perfect balance of tangy and earthy notes. The creamy yet textured consistency is created by partially blending the soup, while fresh parsley or cilantro and a squeeze of lemon add a bright finishing touch. Ready in just 40 minutes, this easy recipe is ideal for weeknight dinners or meal prep. It’s vegan, gluten-free, and bursting with wholesome ingredients that will leave you feeling satisfied and warm. Perfect for fans of Middle Eastern cuisine or anyone looking to spice up their soup repertoire!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 0.5 teaspoons ground cinnamon
- 1 cup red lentils, rinsed and drained
- 4 cups vegetable broth or water
- 1 14-ounce can crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried mint
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
- 4 wedges lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onions and cook for 5-7 minutes, stirring occasionally, until softened and golden.
Stir in the minced garlic, turmeric, cumin, and cinnamon. Cook for 1-2 minutes, until fragrant.
Add the rinsed red lentils to the pot and stir to coat them in the spices.
Pour in the vegetable broth or water, crushed tomatoes, and tomato paste. Mix well to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally, until the lentils are tender.
Stir in the dried mint, salt, and black pepper. Taste and adjust the seasoning if needed.
Remove the soup from heat and use an immersion blender to partially blend the soup, leaving some texture. Alternatively, blend half the soup in a blender and return it to the pot.
Ladle the soup into bowls and garnish with fresh parsley or cilantro.
Serve the soup hot with a wedge of lemon on the side for squeezing before eating.
Nutrition Facts
Calories |
189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1041 mg | 45% | |
| Total Carbohydrate | 25.8 g | 9% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 8.8 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 804 mg | 17% | |
*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.
