Arabic Lentil Soup Recipe
Made with a handful of pantry staples, Arabic lentil soup is a hearty vegan dish that’s inexpensive and completely delicious. The ingredient list looks long, but it comes together easily and mostly takes care of itself when cooking.
Servings: 4
Calories: 362kcal
Ingredients
- 1 cup red lentils or other dried lentils, see notes, picked over
- 2 Tbsp olive oil
- 1 onion medium, finely chopped
- 1 carrot finely chopped
- 1 celery stalk finely chopped
- 2 cloves garlic minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1 tsp paprika smoked or regular, I prefer regular
- 1/2 tsp cardamom ground
- 1/2 tsp cracked black pepper
- 1 tomato chopped, or 1 cup tomato puree
- 1/2 cup short grain rice
- 4 cups vegetable stock or chicken stock if you don't need a vegan soup; you may need extra to loosen at the end of cooking
- 1/2 tsp kosher salt or more, to adjust seasoning before serving
- 1 lemon juiced, for serving
- ¼ cup cilantro coriander, or flat leaf parsley, leaves picked and chopped, for serving
Instructions
- Pick over the lentils to make sure there aren't any little stones or grit, and set them aside.1 cup red lentils
Stovetop Method
- Heat olive oil in a large pot over medium heat. Add the onion, carrot and celery and saute until soft, 3-4 minutes.2 Tbsp olive oil, 1 onion, 1 carrot, 1 celery stalk
- Add the garlic and spices, and stir for a further 2 minutes until the spices smell toasty and have coated the vegetables.2 cloves garlic, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp ground cinnamon, 1 tsp paprika, 1/2 tsp cardamom, 1/2 tsp cracked black pepper
- Add the tomato and cook for 1-2 minutes, then add the lentils and rice and stir through.1 tomato, 1/2 cup short grain rice, 1 cup red lentils
- Add the vegetable stock, bring to the boil and then turn the heat down to a simmer. Cook until the lentils and rice are soft and completely cooked (if you've used red or yellow lentils they'll be breaking down at this point). Add extra stock or water if the soup is too thick.4 cups vegetable stock
Steam Oven Method
- Preheat your oven to Combi Steam, 350°F/180°C, 80% (high) steam.
- Put the oil into a large ovenproof pot or casserole, then add the onion, carrot and celery. Stir, then cook for 5-6 minutes, until the oil is sizzling and the vegetables are becoming soft.2 Tbsp olive oil, 1 onion, 1 carrot, 1 celery stalk
- Add the garlic and spices to the pot, stir and return to the oven for a further 2 minutes. Then add the tomato, lentils, rice and stock and stir well.1 cup red lentils, 2 cloves garlic, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp ground cinnamon, 1 tsp paprika, 1/2 tsp cardamom, 1/2 tsp cracked black pepper, 1 tomato, 1/2 cup short grain rice, 4 cups vegetable stock
- Change your oven settings to Combi Steam, 300°F/150°C, 30% (low) steam. Return the pot to the oven and cook for 30-40 minutes, until the lentils and rice are soft and completely cooked (if you've used red or yellow lentils they'll be breaking down when you stir the soup). Add extra stock or water if the soup is too thick.
To Finish
- Add salt to taste and blend (or half blend) the soup if you'd like it to be smoother.1/2 tsp kosher salt
- Squeeze the lemon juice into the pot and stir well, then serve the soup hot, with extra lemon and chopped cilantro or parsley scattered over the top.1 lemon, ¼ cup cilantro
Notes
- Notes on lentils; I used red lentils in this recipe but I've also made it with just about every other type of lentil I can find, with excellent results. Brown and Green Lentils: these cook relatively quickly and hold their shape while still having a soft consistency that is perfect for soup. Yellow Lentils: softer than brown lentils and tend to break down more during cooking, becoming very creamy. Red Lentils: very small and break down fast, making a thick and smooth soup.
- Can you make this soup in a slow cooker instead? Yes, you can! Simply sauté the onion and garlic, then transfer everything to your slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
- Is this meant to be a spicy soup? Most versions of this soup don't have a lot of hot spices, it's more about warming spices. But I love to add harissa (Moroccan chili paste) or minced fresh chili peppers when I serve it. If you prefer a spicier soup, add a pinch of red pepper flakes or 1/2 teaspoon of cayenne pepper when sautéing the spices.
- Can you freeze Arabic lentil soup? Yes. This soup freezes really well. Store it in an airtight container for up to three months. Thaw and reheat on the stove, or in your microwave or steam oven.
- What should you serve with Arabic lentil soup? Arabic lentil soup pairs wonderfully with regular bread, pita bread or a fresh salad. It's very hearty so technically you don't need to serve anything alongside it.
Nutrition
Calories: 362kcal | Carbohydrates: 59g | Protein: 15g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1250mg | Potassium: 696mg | Fiber: 17g | Sugar: 6g | Vitamin A: 3655IU | Vitamin C: 24mg | Calcium: 65mg | Iron: 5mg
