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.

Nutriscore Rating: 79/100

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, 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

Directions

Step 1

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

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

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.

Step 4

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.

Step 5

Add the rinsed lentils to the pot, followed by the vegetable broth and crushed tomatoes. Stir everything together.

Step 6

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.

Step 7

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.

Step 8

Stir in the lemon juice, salt, and black pepper. Taste and adjust seasonings as needed.

Step 9

Ladle the soup into bowls and garnish with freshly chopped cilantro.

Step 10

Serve the Nile River Lentil Soup hot with crusty bread or pita on the side.

Nutrition Facts

Serving size	2200.5 grams (2200.5g)

Amount per serving	% Daily Value*
Calories	1214

Total Fat 43.80g	56%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 7012mg	305%
Total Carbohydrate 171.50g	62%
Dietary Fiber 45.50g	163%
Total Sugars 42.50g
Protein 49.40g	99%

Vitamin D 0IU	0%
Calcium 443mg	34%
Iron 21mg	118%
Potassium 4557mg	97%

*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: 30.8%

Protein: 15.5%

Carbs: 53.7%