Egyptian Red Lentil Soup

Warm, hearty, and brimming with the soulful flavors of North Africa, Egyptian Red Lentil Soup is a comforting dish that's both wholesome and easy to make. This vibrant soup combines nutritious red lentils with aromatic spices like cumin, coriander, paprika, and turmeric, creating a depth of flavor that's both earthy and warming. Diced carrots, onions, and tomato paste enhance the soup's creamy texture, while a splash of fresh lemon juice adds the perfect zesty finish. Ready in just 45 minutes, this vegan and gluten-free recipe is perfect for weeknight dinners or meal prep. Garnish with fresh cilantro for an extra pop of color and freshness, and serve with lemon wedges to elevate each bite. Ideal as a light main course or a cozy starter, this Egyptian lentil soup is a true celebration of bold, Mediterranean-inspired flavors.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 medium onion, diced
• 1 medium carrot, diced
• 2 garlic cloves, minced
• 2 tablespoons tomato paste
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon turmeric
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons fresh cilantro, chopped (optional for garnish)
• 1 lemon, cut into wedges

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear, then set them aside to drain.

Step 2

Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 2-3 minutes until it becomes translucent.

Step 3

Stir in the garlic and diced carrot, cooking for another 2 minutes until fragrant and softened.

Step 4

Add the tomato paste, ground cumin, ground coriander, paprika, and turmeric to the pot. Stir well to coat the vegetables with the spices.

Step 5

Add the drained red lentils and vegetable broth to the pot. Stir to combine and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot, and let the soup simmer for 20-25 minutes, or until the lentils are soft and fully cooked.

Step 7

Using an immersion blender, blend the soup to your desired consistency. If you prefer chunkier soup, blend only half and leave the rest as is. Alternatively, transfer portions of the soup to a countertop blender and blend carefully in batches, then return it to the pot.

Step 8

Season the soup with salt and freshly ground black pepper to taste. Stir well and simmer for another 2-3 minutes to let the flavors meld together.

Step 9

Ladle the soup into bowls and garnish with fresh cilantro if desired. Serve each bowl with a wedge of lemon for squeezing over the soup just before eating.

Nutrition Facts

Serving size	1391.1 grams (1391.1g)

Amount per serving	% Daily Value*
Calories	971

Total Fat 39.10g	50%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4672mg	203%
Total Carbohydrate 127.20g	46%
Dietary Fiber 34.50g	123%
Total Sugars 29.10g
Protein 39.10g	78%

Vitamin D 0IU	0%
Calcium 308mg	24%
Iron 18mg	97%
Potassium 3308mg	70%

*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: 34.6%

Protein: 15.4%

Carbs: 50.0%