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Updated: Sep 21
A healthy easy-to-make and delicious one pot lentil soup that packs a lot of Mediterranean flavors!
Inspired by an old Armenian Lebanese recipe I was gifted over two decades ago, this spicy lentil soup is modernized with the addition of multiple ingredients without compromising the authenticity of it.
There’s no lack of flavor in this soup. The combination of vegetables, herbs, and spices create such a wonderful and delectable dish that can be enjoyed as a full meal or a snack. Either way... it is delicious!
This soup is perfect for those living a vegetarian or vegan lifestyle as well as for those looking for healthy recipes to add to their repertoire.
What are lentils?
They are legumes and are small, lens-shaped legumes, range from yellow and red to green, brown, and even black. They are inexpensive, highly nutritious, and can be stored for a long time without refrigeration. These features have made lentils a staple food in many cultures across the globe.
Are lentils healthy?
Yes. Lentils are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients.
For example, they’re packed with B vitamins, magnesium, zinc and potassium.
Lentils are a great source for Thiamine, fiber, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorous, Potassium, Zinc, Copper, and Manganese. Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.
What is the soup's flavor profile?
Tangy, herbaceous, and earthy. There are layers of flavors from the carrots, potatoes, herbs, and spices.
What are the ingredients?
Lentils, celery, potatoes, carrots, cilantro, cumin, thyme, vegetable stock, lemon juice, tomato puree, and spices.
What will I need to make this soup?
A large pot, a vegetable peeler, and an immersion blender.
Let's make it!
Prep time: 20 minutes
Cooking time: 55 minutes
Serves 6 to 8 people
16 oz of lentils
1 large sweet onion (chopped)
3 celery sticks (chopped)
4 carrots (peeled and chopped)
6 cups of Swanson Vegetable Broth
1 teaspoon of fresh thyme
1 red bell pepper (seeded and chopped)
1 cup of cilantro
1 teaspoon of cumin
Salt to taste
1/2 teaspoon of red pepper flakes (optional)
1/2 teaspoon of black pepper
15 oz can of Red Gold Tomato Purée
3 small yellow potatoes (cubed)
2 cups of water
1 lemon (juice of)
Plain or Greek yogurt (optional)
Rinse the lentils and remove any debris.
Wash and cube the potatoes.
Add 4 tablespoons of olive oil in a large pot over medium high heat.
Sauté the onions, celery, cilantro, red bell pepper, and carrots for 5 minutes.
Add the lentils, tomato purée, thyme, cumin, black pepper, 1 teaspoon of salt, water, and vegetable stock. Bring to a boil and reduce heat to medium low.
Add the potatoes and red pepper flakes.
Cover and let it simmer for 35 minutes.
Once the time has elapsed, taste for salt and adjust.
Let it simmer uncovered for another 20 minutes. Remove from heat.
Using an immersion blender purée half of the soup. If you don’t have an immersion blender just use your regular blender.
Add the lemon juice and check for salt. Adjust as needed.
Serve with or without a dollop of yogurt.
Printable PDF Recipe below: