Shorbet Ads (Egyptian Lentil Soup)

4.5

(2)

2 Reviews

This recipe is adapted from Zooba, an Egyptian fast casual restaurant chain that also has a location in New York City. Use red, yellow or even brown lentils to make this super-simple soup. Skip green or black lentils, which won't soften enough to puree smoothly.

EatingWell Test Kitchen

Updated on September 19, 2023

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

Prep Time:

35 mins

Additional Time:

25 mins

Total Time:

1 hr

Servings:

Yield:

8 cups

Nutrition Profile:

Nut-Free Dairy-Free Low-Fat Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

1 tablespoon sunflower oil
½ cup sliced carrots
½ cup diced tomato
⅓ cup sliced yellow onion
2 tablespoons sliced garlic
2 tablespoons tomato paste
1 ½ teaspoons ground cumin
1 ½ teaspoons salt
½ teaspoon ground pepper
2 ½ cups yellow or red lentils
9 cups water

Directions

Heat oil in a large pot over medium heat. Add carrots, tomato, onion and garlic; cook, stirring occasionally, until the tomato has broken down and is starting to stick to the bottom of the pan, 4 to 5 minutes. Stir in tomato paste, cumin, salt and pepper; cook, stirring frequently, until the tomato paste is browned, 1 to 2 minutes. Add lentils and water; bring to a boil over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the lentils are soft and the soup is thickened, about 25 minutes.
Puree the soup using an immersion blender or in batches in a regular blender until smooth (use caution when blending hot liquids).

To make ahead

Refrigerate for up to 3 days or freeze for up to 3 months.

Originally appeared: EatingWell Magazine, March 2020; updated March 2023

Nutrition Facts (per serving)

245	Calories
3g	Fat
41g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 245
% Daily Value *
Total Carbohydrate 41g	15%
Dietary Fiber 7g	26%
Total Sugars 1g
Protein 15g	30%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 1466IU	29%
Vitamin C 5mg	5%
Folate 127mcg	32%
Sodium 487mg	21%
Calcium 50mg	4%
Iron 5mg	27%
Magnesium 43mg	10%
Potassium 513mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Shorbet Ads (Egyptian Lentil Soup)

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

Related Articles