CuisineSavvy

Parsley Brown Lentil Soup

Vegan soup · Serves 4 · Ready in 1 hr 10 min

A silky, deeply savoury Lebanese soup where brown lentils melt into a golden, spice-warmed broth and a bright flood of fresh parsley turns every bowlful vivid green. Caramelised onion and the warm, aromatic depth of baharat do all the heavy lifting. Ladle it up for a weeknight supper or a generous lunch with flatbread alongside.

Allergens:No major allergens from the core ingredients (lentils, parsley, onion, olive oil, cumin, lemon juice, rice)., Warm Lebanese Baharat Blend is a compound spice blend — check the label of your chosen brand for possible traces of celery, gluten or soy.

Details

Nutritional Values

This recipe is entirely plant-based and uses no animal products. The original Lebanese brown lentil soup is naturally meat- and dairy-free, so no animal swaps were required; the only adaptation was to omit any animal-derived stock or bouillon, with cold water used instead. The depth of flavour comes entirely from caramelised onion and the aromatic spice blend, which builds a rich, full-bodied broth without any added fat beyond olive oil. Brown or green lentils are an excellent source of plant protein (roughly 18 g per cooked 200 g portion across four servings) and dietary fibre, supporting a satisfying, filling meal. The generous 60 g of fresh parsley adds a significant hit of vitamin C and vitamin K. Olive oil contributes heart-friendly monounsaturated fat. The white rice used here is a refined grain; if you prefer a higher-fibre version, substitute brown rice (see variation note in the method).

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Ingredients

Instructions

Parsley Brown Lentil Soup

A silky, deeply savoury Lebanese soup where brown lentils melt into a golden, spice-warmed broth and a bright flood of fresh parsley turns every bowlful vivid green. Caramelised onion and the warm, aromatic depth of baharat do all the heavy lifting. Ladle it up for a weeknight supper or a generous lunch with flatbread alongside.

Ingredients
[ ] 2 tablespoons olive oil
[ ] 2 large onions, halved and finely sliced
[ ] 200 g (1 cup) brown or green lentils, rinsed and drained
[ ] 50 g (3 tablespoons) white rice, rinsed
[ ] 1 teaspoon ground cumin
[ ] ¼ teaspoon Warm Lebanese Baharat Blend (see linked recipe)
[ ] 1.5 litres (6 cups) cold water
[ ] 60 g (about 2 bunches) fresh flat-leaf parsley, finely chopped
[ ] 2 tablespoons lemon juice, plus extra to taste
[ ] 1 teaspoon salt, plus extra to taste

Instructions
[ ] 1. Heat 2 tablespoons of olive oil in a large, heavy-based saucepan over a medium heat.
[ ] 2. Add the sliced onions with a pinch of salt and cook, stirring occasionally, for 12–15 minutes until deep golden and caramelised.
[ ] 3. When the onions are caramelised, stir in 1 teaspoon of ground cumin and ¼ teaspoon of Warm Lebanese Baharat Blend and cook for 1 minute, keeping the heat at medium so the spices do not scorch.
[ ] 4. When the minute is up, add the rinsed lentils and 1.5 litres (6 cups) of cold water and stir well to combine.
[ ] 5. Bring the pot to a full boil over a high heat, about 10 minutes.
[ ] 6. When boiling, reduce the heat to a steady simmer and cook for 20 minutes until the lentils are very tender and beginning to break down.
[ ] 7. When the lentils are tender, use a hand blender to partially blend the soup directly in the pot, leaving some texture for a silky but not entirely smooth result.
[ ] 8. Stir in 50 g (3 tablespoons) of rinsed white rice and 1 teaspoon of salt.
[ ] 9. Simmer gently for 15 minutes until the rice is completely cooked through and the soup is thick and silky.
[ ] 10. When the rice is cooked, remove the pot from the heat, add 60 g of finely chopped flat-leaf parsley and 2 tablespoons of lemon juice, and stir well so the parsley floods the soup with green.
[ ] 11. Taste and adjust salt and lemon juice as needed.
[ ] 12. Ladle into bowls and serve immediately.
[ ] 13. Variation: substitute brown rice for the white rice and add 10 extra minutes to the rice-cooking step (25 minutes total instead of 15).

https://www.cuisinesavvy.com/recipe/parsley-brown-lentil-soup

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HealthScore: 91

Built around a full cup of lentils and two generous bunches of fresh parsley, this Lebanese-style soup delivers serious plant protein and fibre in one pot. The two tablespoons of olive oil add richness and are the main indulgent note — swapping in brown rice (as suggested) would add even more staying power.