Hearty Egyptian Spiced Red Lentil Soup
Dive into the rich, comforting flavors of this Hearty Egyptian Spiced Red Lentil Soup, a delightful fusion of nutritious red lentils, vibrant vegetables, and aromatic spices. Perfectly crafted to warm your soul, this soup makes an excellent take-to-work lunch, providing a nourishing option that not only tastes amazing but also supports a healthy lifestyle. With a creamy texture and a zesty hint from fresh lemon juice, this recipe is sure to impress your palate while being easy to make and budget-friendly.
N/A
Servings
120
Calories
12
Ingredients
Ingredients
Vegetable broth or water
5 cups (Liquid)
Dried red lentils
1 cup (Rinsed and drained)
Onions
2 cups (Chopped)
Potatoes
2 cups (Chopped)
Garlic cloves
8 (Peeled and left whole)
Canola oil
1 tablespoon (Liquid)
Ground cumin
2 teaspoons (Powdered)
Turmeric
1/2 teaspoon (Powdered)
Salt
1 teaspoon (To taste)
Fresh cilantro
1/3 cup (Chopped)
Fresh lemon juice
3 tablespoons (Juiced)
Salt and pepper
to taste (For seasoning)
Instructions
1
In a large pot, combine the vegetable broth (or water), red lentils, chopped onions, chopped potatoes, and whole garlic cloves. Cover and bring to a boil over medium-high heat.
2
Once boiling, reduce the heat to low and let the mixture simmer for 15-20 minutes, or until the lentils and vegetables are tender.
3
Remove the pot from the stove and set aside.
4
Meanwhile, in a small saucepan, add canola oil and warm it over low heat until hot but not smoking. Carefully incorporate the ground cumin, turmeric, and salt, stirring constantly for 2-3 minutes until the spices are fragrant. Avoid burning the spices at this stage.
5
Allow the spice mixture to cool for a minute before incorporating it into the lentil mixture. Stir well to ensure even distribution.
6
Add the chopped fresh cilantro to the pot, mixing thoroughly.
7
For a smoother texture, puree the soup in batches using a blender, or opt for an immersion blender for your desired consistency (a slightly chunky texture adds to the heartiness).
8
Finally, stir in the fresh lemon juice, mixing until well combined.
9
Reheat the soup gently in the pot, adjusting the seasoning with salt and pepper to taste before serving.
Nutrition Information
1.1
Fat
22.5
Carbs
6
Protein
4.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Egyptian Spiced Red Lentil Soup?
It is a nutritious and comforting soup featuring red lentils, vegetables like potatoes and onions, and aromatic Egyptian spices such as cumin and turmeric.
Is this Egyptian lentil soup vegetarian?
Yes, this recipe is entirely vegetarian as it uses vegetable broth and plant-based ingredients.
Is this recipe vegan-friendly?
Yes, the soup is vegan because it contains no animal products, using canola oil instead of butter.
How many calories are in a serving of this soup?
Each serving contains approximately 120 calories.
What are the primary spices used in this recipe?
The primary spices are ground cumin and turmeric, which provide a traditional Egyptian flavor profile.
Do I need to soak the red lentils before cooking?
No, red lentils do not require soaking; they just need to be rinsed and drained before being added to the pot.
How long does it take to cook the lentils and vegetables?
The mixture should simmer for 15-20 minutes until the lentils and vegetables are tender.
Can I use water instead of vegetable broth?
Yes, the recipe allows for either 5 cups of vegetable broth or water.
How many garlic cloves are required?
The recipe calls for 8 garlic cloves, which should be peeled and left whole during the initial boiling process.
What is the purpose of blooming the spices in oil?
Blooming the cumin and turmeric in warm canola oil for 2-3 minutes makes the spices fragrant and enhances the overall flavor of the soup.
How do I prevent the spices from burning?
Warm the oil over low heat and stir the spices constantly for only 2-3 minutes until fragrant, ensuring the oil is not smoking.
When should I add the fresh cilantro?
Add the chopped fresh cilantro to the pot after the spice mixture has been incorporated into the lentil base.
How much lemon juice is added to the soup?
The recipe requires 3 tablespoons of fresh lemon juice, added at the end to provide a zesty finish.
Can I make the soup smooth or chunky?
Both options work; you can puree it in batches for a smooth texture or use an immersion blender to keep it slightly chunky and hearty.
Is this soup a good option for a work lunch?
Yes, it is specifically described as an excellent take-to-work lunch because it is nourishing and easy to transport.
How much protein does this soup provide?
Each serving contains 6 grams of protein.
Is this a high-fiber meal?
Yes, it provides 4.5 grams of fiber per serving, supporting digestive health.
What is the fat content per serving?
The soup is low in fat, containing only 1.1 grams per serving.
How many carbohydrates are in one serving?
There are 22.5 grams of carbohydrates per serving.
Can I use different types of lentils?
This recipe is designed for red lentils because they cook quickly and break down into a creamy consistency suitable for Egyptian-style soup.
How many onions do I need?
The recipe calls for 2 cups of chopped onions.
What type of potatoes should I use?
You can use any standard boiling potato; you will need 2 cups of them, chopped into pieces.
Is this recipe budget-friendly?
Yes, the main ingredients like lentils, potatoes, and onions are very economical.
How should I reheat the soup?
Reheat it gently in a pot on the stove, adjusting the seasoning with salt and pepper to taste before serving.
Can I add pepper to this soup?
Yes, salt and pepper are recommended for final seasoning to suit your personal preference.
Is the garlic minced or whole?
The garlic cloves are left whole during the boiling stage and then softened or blended into the soup.
Does this soup contain any cholesterol?
No, this plant-based recipe is naturally cholesterol-free.
What is the serving size for the nutritional values provided?
The nutritional information is based on a single serving, though the total number of servings can vary based on portion size.
How much oil is used in the recipe?
The recipe uses 1 tablespoon of canola oil to sauté the spices.
Is this soup gluten-free?
Yes, all the listed ingredients—lentils, vegetables, broth, and spices—are naturally gluten-free.