Lebanese Baharat Red Lentil Soup
Vegan main course · Serves 4 · Ready in 50 min
Deep amber and silky-smooth, this Lebanese red lentil soup is fragrant with warm baharat spice and brightened at the last moment with fresh lemon juice and parsley. Each bowl is filling enough for supper, with a richness that comes entirely from golden-fried onions and good olive oil. It is the kind of pot you want on the hob on a cool autumn evening.
Allergens:celery (celery sticks; check the label on the vegetable stock)
Details
- Author: CuisineSavvy
- Cuisine: Lebanese
- Course: Main
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Diet: Vegan
Nutritional Values
This soup is built on whole-food ingredients throughout. Red split lentils are the nutritional backbone of the dish: they supply plant protein, soluble fibre, iron and folate in every bowl, and their natural starch gives the soup its satisfying body without any added thickening agents. Olive oil provides heart-healthy monounsaturated fats, and is used in modest quantities — just enough to sweat the aromatics and finish the bowls. The mirepoix base of onion, carrot and celery contributes beta-carotene, potassium and additional soluble fibre. Ground turmeric adds curcumin alongside the baharat spice blend. Lemon juice lifts flavour and brightens the iron absorption from the lentils. The vegetable stock is the one shop-bought component; choosing a low-sodium variety keeps the overall sodium level in check. No animal-derived ingredients are used at any stage.
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Ingredients
Instructions
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Lebanese Baharat Red Lentil Soup Deep amber and silky-smooth, this Lebanese red lentil soup is fragrant with warm baharat spice and brightened at the last moment with fresh lemon juice and parsley. Each bowl is filling enough for supper, with a richness that comes entirely from golden-fried onions and good olive oil. It is the kind of pot you want on the hob on a cool autumn evening. Ingredients [ ] 300 g (about 75 g per serving) red split lentils, rinsed and drained [ ] 2 medium onions, finely diced [ ] 2 medium carrots, peeled and finely diced [ ] 2 celery sticks, finely diced [ ] 1½ tsp Warm Lebanese Baharat Blend (see link) [ ] ½ tsp ground turmeric [ ] 3 garlic cloves, minced [ ] 3 tbsp olive oil, plus extra to finish [ ] 1.5 litres good-quality vegetable stock (check the label for allergens) [ ] Juice of 1 large lemon [ ] Small bunch of flat-leaf parsley, leaves picked and roughly chopped [ ] Salt and freshly ground black pepper, to taste Instructions [ ] 1. Heat the olive oil in a large heavy-based saucepan over a medium heat. [ ] 2. Add the onions, carrots and celery, stirring occasionally for 10 minutes until softened and the onions are beginning to turn golden. [ ] 3. When the vegetables have softened, add the garlic and stir for 1 minute until fragrant. [ ] 4. Reduce the heat to low. [ ] 5. When the heat is low, add the Warm Lebanese Baharat Blend and turmeric, stirring for 30 seconds so the spices bloom without scorching. [ ] 6. Add the rinsed lentils and pour in the vegetable stock. Stir to combine and season with salt and pepper. [ ] 7. Bring the soup to the boil over a medium-high heat. [ ] 8. Once boiling, reduce the heat to a gentle simmer and cook uncovered for 20 minutes until the lentils are completely tender and beginning to dissolve. [ ] 9. When the lentils are tender, remove the pan from the heat. Use a stick blender to partially blend the soup — blitz about half the contents, leaving some texture, or blend fully for a silkier result. [ ] 10. Stir in the lemon juice. [ ] 11. Taste and adjust the salt, pepper and lemon to your liking. [ ] 12. Ladle the soup into bowls. Finish each with a drizzle of olive oil and a scattering of fresh parsley. [ ] 13. To store: cool the soup completely. [ ] 14. When the soup is completely cool, refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months. [ ] 15. To reheat: warm gently in a saucepan over a medium-low heat, adding a splash of water or stock if the soup has thickened. https://www.cuisinesavvy.com/recipe/lebanese-baharat-red-lentil-soup
Internal Recipes
- Warm Lebanese Baharat Blend (Health Score: 87)
External Recipes
- Lebanese Lentil Soup Recipe (Health Score: 89)
HealthScore: 90
Built on red lentils and a fragrant baharat-and-turmeric base with plenty of aromatics, this soup delivers serious fibre and plant protein in a bowl. It is notably oil-dependent — olive oil both cooks the base and finishes each serving — and commercial stock can push sodium high, so watch the salt you add.