Libyan Lentil Soup

Warm, hearty, and brimming with bold flavors, Libyan Lentil Soup is a vibrant and satisfying dish perfect for any season. This rich medley of red lentils, aromatic spices like cumin, coriander, and turmeric, and a zesty hint of fresh lemon juice creates a nourishing soup that’s as comforting as it is delicious. Enhanced with sautéed onion, garlic, carrot, and celery, and simmered to perfection in a spiced vegetable stock, this wholesome recipe strikes the perfect balance between creamy and textured with the help of a partial blend. Topped with fresh parsley for a pop of color and freshness, this easy-to-make one-pot meal is perfect for weeknight dinners or meal prepping. Pair it with crusty bread or warm flatbread for an authentic and satisfying meal. Ideal for fans of Mediterranean and North African cuisine, this gluten-free and vegan-friendly lentil soup is sure to become a family favorite.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 1 diced celery stalk
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon chili powder
• 6 cups vegetable stock
• 1 bay leaf
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the tomato paste, ground cumin, coriander, paprika, turmeric, and chili powder to the pot. Stir well to coat the vegetables in the spices and cook for 1-2 minutes to allow the flavors to bloom.

Step 5

Pour in the vegetable stock and add the rinsed lentils, bay leaf, salt, and black pepper. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender and the soup has thickened.

Step 7

Remove the bay leaf and use an immersion blender to partially blend the soup for a creamier texture. Alternatively, blend a portion of the soup in a stand blender and return it to the pot.

Step 8

Stir in the lemon juice and adjust seasoning with more salt, pepper, or spices if needed.

Step 9

Ladle the soup into bowls, garnish with chopped fresh parsley, and serve warm. Enjoy with crusty bread or flatbread if desired.

Nutrition Facts

Serving size	(1969.2g)

Amount per serving	% Daily Value*
Calories	1184.1

Total Fat 43.1g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 5847.1mg	0%
Total Carbohydrate 164.4g	0%
Dietary Fiber 41.5g	0%
Total Sugars 39.3g
Protein 48.5g	0%

Vitamin D 0IU	0%
Calcium 390.1mg	0%
Iron 19.3mg	0%
Potassium 4355.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.3%

Protein: 15.7%

Carbs: 53.1%