A traditional Middle Eastern lentil soup with potatoes and carrots. Perfectly spiced, healthy and completely delicious, made very simply in 30 minutes. This recipe has all the steps you need to perfect this Middle Eastern staple either for a starter or main meal option!
What is Middle Eastern Lentil soup?
It’s a staple soup in the Levant region. The most important parts of the base are the lentils, broth, and spices especially cumin powder. The cumin is used both for flavor and for digestive purposes. Arabs sometimes find lentils hard to digest and gas forming, and cumin revs up digestive enzymes to help you digest food easier. Iome people keep it simple with pure lentils and spices, but I like to add a few vegetables like potatoes and carrots to offer a hint of creaminess and sweetness and body to the soup. It’s served with a generous squeeze of lemon juice, usually one chopped fresh parsley, and sometimes fried pita bread croutons, although I don’t usually bother. It’s a powerhouse of nutrition and substantial enough to be a meal on it’s own!
What are the health benefits of lentil soup?
This article gives you a great overview of the different health benefits of lentils. In summary:
Polyphenols: Lentils are a fantastic source of polyphenols (compounds that fight against harmful agents in the body like UV rays, heart disease and cancer).
Protein: They are high in protein, which is why vegetarians and vegans should really emphasize their intake.
Iron: They are a good source of iron (1 cup of lentils
Fiber: They are full of fibre, great for keeping your digestive system moving and also great for keeping you full for longer.
They are also a good source of magnesium and folic acid.
How to make lentil soup:
Very simple! You sauté the onions, carrots and potatoes in olive oil, then add the rinsed lentils and saute those for a few minutes too. In goes all your seasoning and your broth ( I usually just use stock cubes and water). You can use either vegetable stock or chicken stock cubes. The entire mix comes to a boil, and then continues on a rolling simmer for 25-30 minutes until all the vegetables are cooked through.
Optional: the thickener:
I’ve made this recipe both with the butter flour thickener added to the soup and without. There’s barely any difference, but it’s slightly richer if you add the butter/flour mix. You can do it either way!
How to blend lentil soup:
Some people may choose to keep the lentil soup chunky, but I think it becomes magical once it’s creamed with an immersion blender or regular blender.
If using an immersion blender: You can blend the soup directly into the pot
If using a regular blender of food processor: transfer the soup in batches to the blender to avoid overfilling and blend until desired consistency.
I like to leave a few chunks of potatoes and carrots, but have the majority of the soup totally blended through.
FAQs:
How do I store leftover lentil soup?
In the fridge for up to 3 days, or in the freezer for up to 3 months. Either way, when reheating, just add a little water to thin it back to desired consistency.
Is this lentil soup vegetarian/vegan?
It’s vegetarian if you use a vegetable stock cube, and vegan if you omit the butter/flour mixture, so definitely adaptable!
What are the calories in this Middle Eastern lentil soup?
Under 250 calories of goodness a bowl!
How to serve lentil soup:
With a lemon wedge on the side, green onions, and green olives is how we do it in Jordan 🙂 Fried pita bread croutons are optional but always appreciated.
Middle Eastern Lentil Soup
Ingredients
- 2 tablespoon olive oil
- 1 yellow onion, finely diced
- 1-2 carrots, finely diced
- 1 peeled potato, finely diced
- 1 cup red lentils
- 6 cups water
- 2 chicken or vegetable stock cubes
- 1 tablespoon dried mint
- 1 teaspoon cumin
- 1/4 teaspoon paprika
- 1/2 teaspoon turmeric
- pinch cayenne pepper (optional)
- 1/2 teaspoon salt, plus any extra to taste
- 1/2 teaspoon black pepper
- 1 heaped tbsp flour
- 1 1/2 tablespoon butter
Instructions
- Heat the olive oil in a large saucepan over medium high heat. Add the diced onion, carrot and potato. Sautee for about five minutes until onions have softened, stirring occasionally.
- Rinse the lentils well, removing any debris. Add to the saucepan, and saute for three minutes, stirring constantly so they don't stick to the bottom of the pan.
- Add the six cups of water, the stock cubes, and all the dried herbs plus the salt and pepper.(The dried mint all the way through to black pepper). Let the soup come to a boil, stirring occasionally, then reduce heat to medium and let the mixture cook uncovered for 25-30 minutes, or until lentils and vegetables are cooked through.
- In a separate small skillet, add the butter and let it melt over medium heat, then add the flour, and whisk constantly until the mixture bubbles and thickens slightly. Add this to the lentil soup pot.
- Once soup is totally cooked through, use an immersion blender or a normal blender (And blend in batches), and blend soup to desired consistency. I like it creamy and smooth but with a few chunks of veggies.
- Serve hot, with a slice of lemon, and green olives on the side.
Nutrition
If you liked this recipe, you might like:
Amy says
I’ve made this three times because it is so delicious! I’ve subbed cauliflower for the potato once, because I didn’t have one, and it was still so so good. Thank you for sharing this amazing recipe.
Farah Abumaizar says
I’m so happy you like this soup as much as we do Amy! Cauliflower sounds delicious, I’ll have to try that. Thanks for your comment!
Cindy says
I was looking for a way to add iron to my diet and came across this recipe – love it!! Fairly easy to make and so delicous. Thank you so much for sharing!! 🙂
Farah Abumaizar says
I am so glad you liked it Cindy! Thanks for taking the time to comment!
Andrea O says
This was delicious! I made a ham stock instead of chicken flavor cubes and that was great (for those that eat pork). It tasted just like the lentil soup at our favorite Mediterranean restaurant. Thank you!
Farah Abumaizar says
So happy that you liked to Andrea! Thanks for taking the time to comment!
Jeff says
Awesome! Made it over weekend and had to make a triple batch today. Ran out of lentils so added white beans to the recipe as well. Definitely filling! .
Made up some flatbread with some Toum! Found our new comfort dish ❤️
Farah Abumaizar says
That sounds absolutely delicious! I love white beans- thanks for letting me know Jeff, so glad you enjoyed this
Melissa says
Delicious. Skipped the roux so
Was a little watery. Might add less broth/water next time. The mint makes it interesting and unique. Also added spinach at the end after puréing with my stick blender. Would probably double the slices next time too. It overall great and easy recipe. Thanks!
Farah Abumaizar says
Thanks for all the useful comments Melissa! Love the idea of adding spinach I’ll try that out 😍
Nifty says
I have Lebanese friends who introduced me to lentil soup, and this seemed to approximate theirs. Easy to make and very tasty. I used fresh mint instead of dried, added the juice of 1 lemon at the end, and pureed very smooth with my stick blender. Since I’m a fan of crunch, I topped my bowl with chopped pistachios. Worked for me!
Farah Abumaizar says
Ooooh pistachios on top sounds lovely! Yes it took me a while to actually write down measurements that consistently work, this is such an eyeball and adjust sort of soup. I’m so glad you liked it and thanks for taking the time to comment
Andrea says
WOW!!! This soup was absolutely delicious. I knew it was going to be good when reading the ingredients so I decided to double it. My only tweaks were adding five cloves of garlic and two teaspoons of lemon juice, added at the end. My Egyptian brother in law was in heaven! This recipe is authentic Middle East and there is no way you can’t love it!!
Farah Abumaizar says
Andrea I’m so glad to hear that!! And that your brother in law appreciated the soup too! Thanks for your comment and for your tip!
Jen says
Easy to make and delicious! I will definitely make this again! Thank you!
Farah Abumaizar says
So happy to hear it! Thanks Jen!!
Jess says
Amazing! 🙂
Farah Abumaizar says
Thanks so much Jess!
Vikki says
Absolutely deeelicious! I just made this for the first time , doubled the recipe and added/sautéed five chopped garlic cloves. RAVE reviews! All gone in four days. Going to make another pot this weekend. Thank you so much for sharing!
Farah Abumaizar says
Thank you for letting me know Vikki that’s amazing! Can absolutely never go wrong with added garlic. Enjoy your next pot !
Deena Alkhamis says
Such an easy recipe! Loved it especially for Ramadan. I avoided the flour and butter to make a roux, because I wanted it to be a bit healthier and it worked (a bit watery). I didn’t have any mint on me, but used everything else! I would definitely be making this again! I forwarded the recipe to my friend and she loved it too!
Farah Abumaizar says
So glad to hear that Deena! That really makes me happy that this recipe gave you a good Ramadan soup . Thanks for the feedback about the roux!
kim says
Love this recipe! It was so easy and delicious. Will definitely be making again!
Farah Abumaizar says
So glad to hear that Kim!
Danielle Wolter says
This was such a delicious soup. SO many great flavors I can’t wait to make it again!
Farah Abumaizar says
So happy to hear that Danielle!!
Katherine says
I love a hearty soup and especially the Middle Eastern flavors and spices.
Farah Abumaizar says
Thanks Katherine!
Angela Allison says
Such an incredible recipe! So decadent, yet healthy. And the flavors are spot on! I love that I can serve this year round and not feel guilty about it. Thanks so much for sharing.
Farah Abumaizar says
Thanks so much Angela that makes me so happy!
Jack says
This soup is hearty and delicious. I am loving the range of spices used in the soup.
Farah Abumaizar says
Thanks Jack!