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5.0 from 27 votes

Easy Middle Eastern Red Lentil Soup

A healthy Middle Eastern Red Lentil Soup recipe that is hearty, filling, and full of comforting flavor. This one-pot soup is super easy to make and perfect for a weeknight dinner. Plus it’s vegan, vegetarian, and gluten-free.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 211 kcal
Course: Main Course , Soup
Cuisine: Middle Eastern

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2-3 garlic cloves pressed or minced
  • 3-4 medium carrots chopped into big chunks
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt or to taste
  • 1/4 teaspoon black pepper
  • 1 1/2 cups red lentils
  • 5 cups water or vegetable broth
  • 1 lemon half juiced, half cut into wedges to serve with
  • chopped fresh parsley one bunch, for garnishing

Instructions

    Cup of Yum
  1. Heat the 1 tablespoon olive oil in a large pot or Dutch Oven.
  2. Sauté the 1 large onion (chopped), 2-3 garlic cloves (minced), and 3-4 medium carrots for 3-4 minutes, until softened and slightly golden.
  3. Stir in the remaining ingredients (1 teaspoon ground turmeric, 1 teaspoon ground cumin, 1 teaspoon kosher salt1/4 teaspoon black pepper, 1 1/2 cups red lentils, 5 cups water, and 1 lemon) except for parsley.
  4. Bring the soup to a boil, then cover and reduce heat to low. Cook for 20-25 minutes, or until lentils are tender and soup has thickened.
  5. Once the soup is ready, taste and adjust the seasoning if needed.
  6. Serve hot, garnished with Chopped fresh parsley.

Notes

  • Olive oil: You can substitute it with avocado oil, peanut oil, vegetable oil, or sunflower oil. 
  • Onion: You can use yellow onion, white onion, or sweet onion. 
  • Lentils: You can substitute the red lentils for green, although the flavor and texture will be slightly different. 
  • Use fresh lentils: Old lentils won’t soften, even with a long cooking time. Use lentils that are newly bought for best results. 
  • Sort the lentils: Before cooking, quickly sift through the lentils to remove any small debris or pebbles. 
  • Simmer gently: Lentils can easily get mushy if they are cooked on too high of a heat. Simmer the soup gently for soft, but not mushy, lentils.
  • Olive oil: You can substitute it with avocado oil, peanut oil, vegetable oil, or sunflower oil. 
  • Onion: You can use yellow onion, white onion, or sweet onion. 
  • Lentils: You can substitute the red lentils for green, although the flavor and texture will be slightly different. 
  • Wash the lentils: Make sure you wash the lentils thoroughly. This will remove starches and debris from the lentil.
  • Use fresh lentils: Old lentils won’t soften, even with a long cooking time. Use lentils that are newly bought for best results. 
  • Water or broth: If you prefer using vegetable broth it's fine. But water works just as great.
  • Sort the lentils: Before cooking, quickly sift through the lentils to remove any small debris or pebbles. 
  • Simmer gently: Lentils can easily get mushy if they are cooked on too high of a heat. Simmer the soup gently for soft, but not mushy, lentils.
  • Storage: Store in a sealed container in the fridge for up to 1 week. 
  • Freezing: Cool completely, then store in an air-tight container for up to 4 months. 

Nutrition Information

Calories 211kcal (11%) Carbohydrates 35g (12%) Protein 13g (26%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 423mg (18%) Potassium 603mg (17%) Fiber 16g (64%) Sugar 4g (8%) Vitamin A 5113IU (102%) Vitamin C 15mg (17%) Calcium 57mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 211

% Daily Value*

Calories 211kcal 11%
Carbohydrates 35g 12%
Protein 13g 26%
Fat 3g 5%
Saturated Fat 1g 5%
Sodium 423mg 18%
Potassium 603mg 13%
Fiber 16g 64%
Sugar 4g 8%
Vitamin A 5113IU 102%
Vitamin C 15mg 17%
Calcium 57mg 6%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.