Shawrbat Adas Maa Banadoura Lentil and Tomato Soup

Warm, comforting, and packed with nourishing ingredients, Shawrbat Adas Maa Banadoura—lentil and tomato soup—brings the heartwarming flavors of the Middle East to your kitchen. This vibrant soup combines protein-rich red lentils and juicy tomatoes with aromatic spices like cumin, coriander, paprika, and turmeric for a fragrant, flavor-packed dish. Simmered to perfection and blended into a velvety texture, this easy-to-make soup is both wholesome and satisfying. A finishing touch of fresh parsley and a splash of tangy lemon juice brighten every bowl, making it a perfect choice for cold evenings or as a light, nutritious meal any time of year. Serve with crusty bread or soft pita for a complete, irresistible experience.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 4 medium tomatoes
• 1 medium onion
• 3 count garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon paprika
• 0.5 teaspoon turmeric powder
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

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

Step 2

Chop the tomatoes into small cubes. Finely dice the onion and mince the garlic cloves.

Step 3

Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-5 minutes, or until translucent.

Step 4

Add the minced garlic, cumin, ground coriander, paprika, and turmeric to the pot. Stir for 1-2 minutes until the spices become fragrant.

Step 5

Stir in the chopped tomatoes and cook for 5-7 minutes, stirring occasionally, until the tomatoes are softened and start to break down.

Step 6

Add the rinsed lentils to the pot and mix well. Pour in the vegetable broth and water, then season with salt and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20 minutes, stirring occasionally, until the lentils are fully cooked and tender.

Step 8

Once the soup is cooked, use an immersion blender to puree it until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until smooth, then return it to the pot.

Step 9

Adjust seasoning if needed, and stir in the lemon juice for a bright, tangy finish.

Step 10

Serve hot, garnished with fresh parsley. Pair it with crusty bread or warm pita for a complete meal.

Nutrition Facts

Serving size	(2335.9g)

Amount per serving	% Daily Value*
Calories	1039.6

Total Fat 39.9g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 4652.3mg	0%
Total Carbohydrate 140.8g	0%
Dietary Fiber 36.9g	0%
Total Sugars 38.5g
Protein 41.8g	0%

Vitamin D 0IU	0%
Calcium 349.7mg	0%
Iron 16.0mg	0%
Potassium 4016.2mg	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: 33.0%

Protein: 15.3%

Carbs: 51.7%