The BEST Mediterranean Red Lentil Soup

This Mediterranean red lentil soup is packed with fresh ingredients and flavors, making a hearty, tasty, and healthy dinner entree that the whole family will enjoy, even the kids.

Did I mention that this Arabic lentil soup is vegan, budget-friendly, and an easy recipe that takes less than 30 minutes to cook? Yep, Meatless Mondays just got a lot tastier! (Watch the video for step by step)

This Mediterranean lentil soup recipe has been a staple in my kitchen for years- now, it brings back memories of my mom cooking it on cold winter nights to warm us up. Add a squeeze of lemon juice and some fried pita or french fries, and let the warm, cozy feeling fill your senses. (I know dipping fried pita or french fries sounds weird, but trust me, it will make it even more delicious)

Lentil soup (Shorbat al-adas) in Arabic), is a popular dish in many Middle Eastern and Mediterranean countries. The soup is usually cooked until the lentils and vegetables are soft, then it’s often blended to create a smooth, creamy texture. However, some versions keep the soup chunky for a heartier meal. It’s typically served hot, often with a side of bread for dipping.

Is Red Lentil soup healthy?

• Lentils are a rich source of plant protein and can easily be considered a meat substitute.
• Lentils are rich in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can improve your overall gut function. (1)
• Lentils are also a great source of vitamin C, folic acid, and iron, essential in building healthy red blood cells. (2)
• Red lentils are low in calories, and with their rich fiber content, you can achieve a lower calorie intake, which will help in weight management.
• Finally, lentils contain a group of substances called Polyphenols. These substances have been related to some great health benefits such as anti-diabetic, cardio-protective (Good for your heart), and Anti-obesity (3)

Reasons to love this soup?

There are countless reasons to love this Mediterranean Red Lentil Soup, but here are a few reasons:

1. Nutritious and Wholesome: Red lentils are a powerhouse of nutrition, packed with protein, fiber, and essential nutrients like iron and folate. This soup is a balanced meal because it contains fresh vegetables and spices.
2. Comforting and Filling: This soup’s hearty texture and robust flavors make it incredibly satisfying. It’s the perfect dish to warm you up on a cold day or to enjoy as a comforting dinner after a long day.
3. Easy to Prepare: Despite its complex flavors, this soup is surprisingly easy to make. It doesn’t require any fancy techniques or equipment, making it a great choice for a busy day.
4. Versatile: This soup can easily be adapted to suit your preferences. You can add different vegetables, adjust the spices, or even add some protein like chicken or tofu.
5. Suitable for Various Diets: This soup is naturally vegan and gluten-free, making it ideal for various dietary needs.
6. Delicious Leftovers: This soup tastes even better the next day, making it a great option for meal prep. Just make a big batch and enjoy it throughout the week!
7. Aromatic and Flavorful: The combination of spices and fresh ingredients creates an aroma that is simply irresistible. Every spoonful is a delightful burst of Mediterranean flavors.

How to Prepare lentils for cooking?

A- Spread them out on a tray and discard any tiny rocks (Unfortunately, most brands in the market have rocks in them, so it’s essential to pick out those rocks before cooking).

B- No need to soak lentils in water before cooking because they are small and usually cook fast. Rinse off with water to remove any excess impurities, then drain.  

Red Lentil Soup Ingredients:

• Lentils: I prefer using red lentils for this recipe, which are known for their nutty flavor and ability to cook down into a creamy consistency.

• Onions and garlic: Adds nutrients and flavors.

• Carrots, Potatoes, and fresh tomatoes: Adds texture, color, and sweetness.

• Turmeric: It gives the soup its yellow color and has a lot of health benefits, too! 

• Cumin: Adds an earthy flavor, which significantly enhances the taste.

• Sea salt and black pepper: To taste.

• Water: I prefer using water instead of broth because water retains the natural and fresh taste of the ingredients and spices, but you can add vegetable broth if you like!

• Oil: Use canola, vegetable, or extra virgin olive oil to sauté the veggies. 

• Pinch of red pepper flakes: Optional but recommended if you enjoy a nice kick, but be careful not to put too much!

• Garnish: Fresh parsley and lemon wedges.

Substitution: 

• There is no rule in this hearty soup; you can substitute red lentils with green lentils, brown lentils, or black lentils. But remember that the cooking time will vary depending on the type of lentils used. 
• You can add chicken broth or vegetable stock instead. 
• Always adjust the spices and salt to taste. 
• You can add sweet potatoes, celery, or fresh herbs.

How to Cook Red Lentil Soup?

Watch the video in the recipe card below for step by step.

1. In a large pot, heat the oil over medium-high heat. Sauté the chopped onion and garlic until golden brown and fragrant.
2. Add the chopped carrots, potatoes, and tomatoes and sauté the veggies. Then add the drained red lentils and spices and stir.
3. Pour the water or vegetable broth and bring it to a boil. 
4. Reduce the heat, cover, and let everything simmer until the lentils are tender.
5. Remove from heat, then blend using a food processor or an immersion blender (I personally love a smooth and creamy soup, but if you like a bit of texture, feel free to leave some lentils whole). 
6. Add back to the pot and boil once over medium heat. (If the soup thickens after blending, adjust the consistency by adding water)
7. Squeeze fresh lemon juice before serving and garnish with fresh parsley and red pepper flakes (optional). 

Cooking Tips

1. The best way to use a countertop blender is to blend a small batch and tighten the lid loosely (or remove the center cap from the lid); the steam will create pressure, which might cause a soup explosion in your kitchen! I would suggest covering the top with a dishtowel while grinding.
2. To get a nice and creamy texture, ensure the lentils and the vegetables (especially the potatoes and carrots) are fully cooked and mashed. They will not blend properly if undercooked, and the soup will not be as creamy.
3. Adjust the consistency of the soup by adding water because it might thicken after blending.
4. The ratio of lentils to water is (1:5); 1 cup of dry lentils usually takes 5 cups of water to cook. Lentils absorb liquids quickly and almost double in size when cooked.

Serving Suggestions

This cozy red lentil soup is a complete meal, but you can serve it with warm, crusty bread, croutons, or pita chips (check here how to make Mediterranean air fryer pita chips).

How to Store and Freeze Red Lentil Soup?

Storage: Place in an airtight container and refrigerate for up to 3-4 days

Reheat: Rewarm on the stovetop over medium-low heat or in the microwave. You might need to add a little water when reheating because this soup recipe tends to thicken when refrigerated.

Freeze: Freeze in an airtight container for up to 3 months. Thaw overnight in the fridge before reheating. As mentioned above, add a little bit of water when reheating from frozen because this soup recipe tends to thicken when refrigerated.

Check Out More Soup Recipes:

Creamy Tomato Soup

Egyptian Style Orzo Soup

Easy Creamy Mushroom Soup

Meatball Vermicelli Soup