May 26, 2016
(last updated January 27, 2020) 
It’s not exactly soup season in the food world, but I hope you won’t mind my sharing this richly spiced Egyptian red lentil soup today, anyway. In spite of the fact that NYC hit temperatures in the 80s (!) this week, I’ve started my summer class (Medical Nutrition Therapy), and our classroom is freezing cold. It’s a long class, so in addition to needing a lunch that’s easy to transport, I also need something that can warm me up.
This hearty and nutritious soup fits the bill. I’ve been packing it up in my handy soup canister all week (I use this one, which is the most leak-resistant I’ve found, plus it keeps food nice and hot), along with some toast and snacks. It has been excellent company throughout my MNT lecture: warming, flavorful, and filling.
The soup is flavored by three spices that are commonplace in Egyptian cooking: cumin, coriander, and cinnamon. Together, they make the soup incredibly fragrant as it cooks, and the flavors deepen as the leftovers sit in the fridge. Plenty of garlic and a finishing touch of fresh cilantro complete the dish.
The soup is really just a variation on the red lentil stew I make at home all the time: a base of onion and carrot, mixed with lentils, broth, and whatever spices I’m in the mood for. I’ve used smoked paprika, rosemary, thyme, and even za’atar spice. The soup is an easy “base” to work with, and it has become a go-to because of the quick cooking time (red lentils take only about 15 minutes of simmering, which makes them a no-brainer for busy weeks).
This flavor combination (which was inspired by an old Moosewood recipe) may be my favorite yet. If you try it, I’d love to know what you think! I typically stir in some greens at the end of cooking, just to pack a little extra calcium, phytonutrients, and fiber into the meal (I find that they make the soup more satiating, too). The greens are totally optional, but they’re a nice touch. In this batch, I used a mixture finely chopped kale and mustard greens.
Egyptian Spiced Red Lentil Soup
Author -Yields: 6 servings
Ingredients
- 1 tablespoon olive oil
- 1 1/2 cups chopped white or yellow onion about 1 large onion
- 2 carrots peeled and chopped
- 4 cloves garlic minced
- 1 cup peeled and cubed russet or yukon gold potato about 1 medium sized potato; you can also use sweet potato if you prefer
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon cinnamon
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 cups dry red lentils
- 4 cups vegetable broth
- 2 cups water
- 1 tablespoon freshly squeezed lemon juice
- Optional: 4 cups washed and chopped greens of choice kale, mustard greens, chard, spinach, etc.
- Optional: Chopped cilantro or parsley leaves and cashew cream or vegan yogurt for serving
Instructions
- Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion and carrot. Cook for 5-7 minutes, or until the onion is soft and clear. Add the garlic and cook for another 1-2 minutes, or until the garlic is fragrant, adding a splash of water if needed to prevent sticking.
- Add the potato, cumin, coriander, cinnamon, salt, pepper, red lentils, broth, and water to the pot. Bring the mixture to a boil and reduce to a simmer. Simmer, covered, for 15 minutes.
- Taste the soup and adjust spices/seasonings as needed. Stir in the lemon juice and the greens, if you're adding them. Continue simmering the soup for another 3-5 minutes, or until the greens have wilted down. Serve, topped with cilantro and cashew cream or vegan yogurt, if desired.
Notes
Leftover soup will keep for up to 6 days in an airtight container in the fridge and can be frozen for up to 1 month.
And there it is. Simple comfort food—and perfect for air conditioned summer offices and classrooms! (I often find that my summertime packed lunches have to be more warming than my winter ones, thanks to AC on campus.) As you can see, I offer my handy, all purpose cashew cream as a topping suggestion. Non-dairy yogurt is also a nice (and tangy) addition.
I’m about to head out of town for a wedding this coming weekend, but I’ll be checking in, as usual, with a weekend reading post on Sunday. In the meantime, I wish you all a fabulous long weekend, and I hope you love the soup.
xo
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Categories: Recipes,
Soups,
Stews
Method: One Pot, Stovetop
Ingredients: Lentils, Potatoes
Dietary Preferences: Gluten Free, Soy Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Meal Prep, Quick & Easy
Method: One Pot, Stovetop
Ingredients: Lentils, Potatoes
Dietary Preferences: Gluten Free, Soy Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Meal Prep, Quick & Easy
Leave a Comment
This looks like a real hearty winter warmer – love a good soup! Thanks for the recipe.
great looking recipe made more appetizing by the photography! Just what I’m looking for at this time of year and love these flavors and more importantly, nutrients! Will also take the sweet potato substitution suggestion, thank you!
It is perfect for a cold weather. A must try soup recipe for everyone.
– gustavo woltmann
My Egyptian husband loved this soup – said it was better than his moms! WoW. (I did double the cumin and coriander.) Commented many times on how delicious the soup was. Was looking for an authentic middle eastern lentil soup and I found it!
Thanks so much for sharing!
Hooray, so glad you liked it!
This is a fantastic soup. Did add a bit extra spices. A little smoked paprika. A few more mixed veges and of course the greens.. mustard and kale. Yumum
Looks so good! Very nice post! Thank you so much!
Gena–this sounds really good. I like the spice combo and can really imagine how it would get even more flavorful sitting. And red lentils are so easy! And isn’t it weird how air conditioning makes us want to have soup? I did that a lot last summer, since my kids had air and I wasn’t used to it. Good to take care of yourself that way, not matter the season. 🙂 xo
i’ve pinned this recipe to make, it’s so perfect for the cooling winter weather here in australia.. red lentils are my new favourite thing too – I’ve been using them a lot lately, especially in hummus. thanks for the recipe & beautiful photography!
Hey fellow Australian,
I tried this recipe just today and rest assured this is an awesome recipe for winters.
I don’t care if it’s not soup season – this looks delicious! And I bet it is perfect for your cold classroom, too 🙂
Cold classrooms… augh. I’m so glad you shared this regardless of the time of year, Gena. Soup is in the house year round here, both chilled and warm. The warming spices will definitely give a boost to a feeling of cozy when you need it most, especially in cold classrooms. Have a fabulous weekend my dear and easy travels. My best to the bride and groom!