Egyptian Red Lentil Soup Recipe
Prep Time: 1 hour
Cook Time: 23 minutes
Total Time: 1 hour 23 minutes
Servings: Approximately 4-6 servings
Description:
This delightful Egyptian Red Lentil Soup is a healthy, comforting dish that’s perfect for lunch, offering a satisfying blend of earthy lentils, spices, and vibrant flavors. Adapted from the famous Moosewood cookbook, this recipe is vegan, full of plant-based protein, and perfect for making ahead to enjoy at work. The soup combines the rich, nutty flavor of red lentils with turmeric and cumin, complemented by the freshness of cilantro and lemon juice. Not only is it incredibly nourishing, but it’s also simple to prepare, making it a great choice for a busy weekday meal.
Recipe Category: Lunch/Snacks
Keywords: Lentil, Vegan, Stove Top, Healthy, Quick, Easy, Soup, Plant-Based
Ingredients:
| Ingredient | Quantity |
|---|---|
| Vegetable broth | 5 cups |
| Water | 1 cup |
| Dried red lentils | 2 cups |
| Onions, chopped | 2 medium |
| Potatoes, peeled and cubed | 8 small |
| Garlic cloves, minced | 1 clove |
| Canola oil | 1 tablespoon |
| Ground cumin | 1/2 teaspoon |
| Ground turmeric | 1 teaspoon |
| Salt | 1 teaspoon |
| Fresh cilantro, chopped | 1/3 cup |
| Fresh lemon juice | 3 tablespoons |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 204.5 kcal |
| Fat | 3 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 397 mg |
| Carbohydrates | 35.2 g |
| Dietary Fiber | 12 g |
| Sugars | 3.6 g |
| Protein | 10.3 g |
Instructions:
-
Prepare the Soup Base:
- In a large pot, add the vegetable broth, water, dried red lentils, chopped onions, and cubed potatoes. Cover the pot with a lid and bring the mixture to a boil over medium-high heat.
-
Simmer Until Tender:
- Once the soup comes to a boil, lower the heat and let it simmer for 15-20 minutes, or until the lentils and vegetables are tender. Keep the pot covered during this time to help the lentils cook evenly.
-
Set Aside:
- Remove the pot from the burner and set it aside. Let it rest for a moment while you prepare the spice mixture.
-
Prepare the Spice Infusion:
- In a small saucepan, heat the canola oil over low heat. Once hot (but not smoking), add the ground cumin, turmeric, and salt. Stir the mixture continuously for about 2-3 minutes. Be careful not to let the spices burn—your goal is to toast them gently to release their fragrant oils.
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Cool the Spice Mixture:
- Once the spices have cooked and released their aroma, remove the saucepan from the heat and allow it to cool for about 1 minute.
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Combine Spices with Soup:
- Stir the cooled spice mixture into the lentil soup base. Add the chopped fresh cilantro and stir everything together. The cilantro will add a fresh, herbal note to the soup, balancing the richness of the lentils and spices.
-
Blend to Desired Consistency:
- For a smoother texture, use a blender (in batches) or an immersion blender directly in the pot to blend the soup until it reaches your desired consistency. If you prefer a chunkier texture, simply blend it for a shorter amount of time. I personally like to leave a bit of texture for added heartiness.
-
Finish with Lemon Juice:
- Stir in the fresh lemon juice to add a touch of brightness and acidity to the soup. The lemon will enhance the flavors and help balance the richness of the lentils.
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Reheat and Serve:
- If the soup has cooled down, rewarm it over low heat in the pot. Taste and adjust the seasoning, adding more salt or pepper if needed. Serve hot with a slice of crusty bread or a fresh salad.
Tips for Perfecting Your Egyptian Red Lentil Soup:
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Texture Preference: If you like your soup smoother, feel free to blend it more thoroughly, or even purée it entirely. If you prefer a chunkier version, blending lightly is the way to go.
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Adjust Spice Levels: You can tweak the amounts of cumin and turmeric based on your taste preferences. For a more pronounced flavor, add an extra pinch of cumin or turmeric when blending the soup.
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Storage: This soup stores well in the fridge for up to 3 days, making it a great make-ahead lunch option. It also freezes beautifully, so feel free to double the recipe and freeze individual portions for future meals.
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Serving Suggestions: Pair the soup with a simple green salad, pita bread, or even roasted vegetables to make it a more substantial meal. For a protein boost, you could add a dollop of plain yogurt or a sprinkle of feta cheese (though this will no longer keep the soup vegan).
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Customizations: You can experiment with adding different vegetables to the base, such as carrots, spinach, or bell peppers, for additional flavors and nutrients.
Why You’ll Love This Egyptian Red Lentil Soup:
This recipe is the perfect balance of savory, earthy, and tangy, making it a wholesome choice for lunch or dinner. The red lentils provide an excellent source of protein and fiber, making this soup filling without being heavy. With the added benefits of turmeric and cumin—both of which are packed with anti-inflammatory properties—this soup is as nourishing for the body as it is comforting for the soul. Plus, it’s incredibly easy to make and can be prepared in just over an hour, making it a fantastic option for busy workdays or weekend meal prepping.
So whether you’re looking for a vegan-friendly lunch, a healthy snack, or a quick dinner to warm you up on a chilly evening, this Egyptian Red Lentil Soup is sure to hit the spot.
