Egyptian Lentil Soup

Experience the warm, aromatic flavors of Egyptian Lentil Soup, a hearty and wholesome dish sure to comfort your soul while delighting your taste buds. Crafted with protein-packed red lentils, earthy spices like cumin, turmeric, and cinnamon, and a vibrant blend of sautéed carrots, onions, and fresh tomato, this soup is a one-pot wonder that’s as nourishing as it is delicious. Finished with zesty lemon juice and a sprinkle of fresh cilantro, this Middle Eastern classic strikes the perfect balance of creamy and chunky textures. Ready in just 45 minutes, it makes for an easy yet flavor-packed weeknight meal, especially when paired with warm pita bread for dipping. This nutritious vegan soup is perfect for chilly evenings and makes four satisfying servings, offering comfort in every spoonful.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 medium yellow onion
• 2 medium carrots
• 3 garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon ground cinnamon
• 6 cups vegetable broth
• 1 medium ripe tomato
• 2 tablespoons lemon juice
• 2 tablespoons fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 piece pita bread (optional, for serving)

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

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

Step 3

Dice the onion and carrots, and sauté them in the oil for about 5-7 minutes, until softened.

Step 4

Mince the garlic and add it to the pot. Cook for another minute, until fragrant.

Step 5

Stir in the ground cumin, ground coriander, turmeric powder, and ground cinnamon. Cook for 30 seconds to release the spices' aroma.

Step 6

Add the rinsed red lentils, vegetable broth, and diced tomato to the pot. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are soft and the soup has thickened.

Step 8

Season the soup with salt and black pepper to taste.

Step 9

Use an immersion blender to partially puree the soup for a creamy texture, leaving some chunks for added texture. (Alternatively, transfer half the soup to a blender, blend until smooth, and return it to the pot.)

Step 10

Stir in the lemon juice and chopped fresh cilantro just before serving.

Step 11

Serve warm with optional pita bread on the side for dipping.

Nutrition Facts

Serving size	700.6 grams (700.6g)

Amount per serving	% Daily Value*
Calories	797

Total Fat 31.30g	40%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 2798mg	122%
Total Carbohydrate 107.30g	39%
Dietary Fiber 25.40g	91%
Total Sugars 19.50g
Protein 27.60g	55%

Vitamin D 0IU	0%
Calcium 191mg	15%
Iron 12mg	66%
Potassium 1836mg	39%

*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: 34.3%

Protein: 13.4%

Carbs: 52.3%