5.0 from 963 votes
Lebanese Crushed Lentil Soup
Learn how to make this authentic healthy Lebanese Crushed Lentil Soup in 30 minutes! Made with simple pantry ingredients, it's vegan, hearty and so filling!
Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6 servings
Calories: 259 kcal
Course:
Soup
Cuisine:
Mediterranean , Lebanese
Ingredients
- 2 tablespoons olive oil
- 1 large onion chopped
- 1 ½ teaspoon salt divided
- ½ teaspoon black pepper divided
- 2 carrots chopped
- 1 ½ cups red lentils rinsed
- ½ cup short grain white rice rinsed
- 2 teaspoons cumin
- 8 cups water
- 1 lemon juiced
- chopped fresh parsley for garnish
Instructions
- Heat the olive oil in a large, heavy bottomed pot over medium heat. Add the onions, 1 teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until softened, 5 to 8 minutes.
- Add the carrots, lentils, rice, and cumin. Season again with the remaining salt and pepper. Cook, stirring frequently, until the cumin is fragrant, 2 to 3 minutes.
- Add 8 cups of water and bring the soup to a boil. Reduce the heat to low and cook, covered, but stirring once or twice throughout, until the rice and lentils are fluffy and fully cooked, 25 to 30 minutes.
- Using an immersion blender, pulse the soup a few times to achieve a coarse yet creamy consistency. The soup will continue to thicken as it sits. Stir in the lemon juice and chopped fresh parsley to serve.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. The soup will last about 5 days in the fridge.
- Sourcing: You can find red lentils at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.
Nutrition Information
Calories
259kcal
(13%)
Carbohydrates
45g
(15%)
Protein
13g
(26%)
Fat
3g
(5%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
36mg
(2%)
Potassium
576mg
(16%)
Fiber
15g
(60%)
Sugar
3g
(6%)
Vitamin A
3427IU
(69%)
Vitamin C
14mg
(16%)
Calcium
61mg
(6%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 259
% Daily Value*
| Calories | 259kcal | 13% |
| Carbohydrates | 45g | 15% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 36mg | 2% |
| Potassium | 576mg | 12% |
| Fiber | 15g | 60% |
| Sugar | 3g | 6% |
| Vitamin A | 3427IU | 69% |
| Vitamin C | 14mg | 16% |
| Calcium | 61mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.