This vegan Middle Eastern lentil soup is both creamy and rich, offering a delightful blend of flavors. It’s not only delicious but also quick and easy to prepare. In just 10 minutes, with 5 minutes of cooking time in the pressure cooker, you can have a hearty meal ready to serve. It’s s a family favorite, especially among kids who often request it. The soups smooth texture and flavorful blend make it so satisfying that you’ll find yourself reaching for a second bowl.
- What are the health benefits of lentil soup?
- Middle eastern Lentil soup ingredients
- How To Make middle eastern Lentil Soup
- cooking Methods
- Frequently Asked Questions about middle eastern lentil soup
- Tips and Tricks for middle eastern lentil soup
- Storage and Freezing
- More recipes to check
- Link for the pressure cooker
What are the health benefits of lentil soup?
Lentil soup is a nutritious and flavorful dish that offers numerous health benefits. Lentils are rich in plant-based protein, fiber, and essential nutrients like iron and folate. Incorporating lentils into your diet can support heart health, improve digestion, and aid in weight management.
Polyphenols: Lentils are a fantastic source of polyphenols (compounds that fight against harmful agents in the body like UV rays, heart disease and cancer).
Protein: They are high in protein, which is why vegetarians and vegans should really emphasize their intake.
Iron: They are a good source of iron (1 cup of lentils
Fiber: They are full of fibre, great for keeping your digestive system moving and also great for keeping you full for longer.
Middle eastern Lentil soup ingredients
Red Lentils:These legumes are rich in plant-based protein and fiber, making them a nutritious base for the soup.Â
Carrots: Adding natural sweetness and high in beta-carotene, carrots enhance the soups flavor and nutritional value.
Onions: Providing depth and containing antioxidants, onions contribute to the soups savory base.
Potatoes: Contributing to the soups creamy texture, potatoes are a good source of vitamins and minerals.
Garlic: Imparting a subtle earthiness, garlic adds warmth and depth to the soups flavor profile.
Olive Oil: Used for saute, olive oil adds richness and healthy fats to the soup.
Chicken Bouillon: Enhancing the soups savory taste, chicken bouillon adds depth and umami flavor.
Salt and Black Pepper: Seasoning the soup, salt and black pepper balance and enhance the overall flavors.
Cumin: Adding warmth and a hint of earthiness, cumin complements the soups spices.
Lemon Juice: Balancing the flavors with its tangy zest, lemon juice adds brightness and freshness to the soup.
How To Make middle eastern Lentil Soup
1. Saute Aromatics: Begin by heating olive oil in a pressure cooker over medium heat. Add chopped onions and minced garlic, sautéing until softened and fragrant.
2. Add Vegetables: Next, incorporate diced carrots and potatoes into the pot. Cook for a few minutes, allowing the flavors to meld.
3. Add Lentils and Seasonings: Stir in washed red lentils, followed by chicken bouillon, salt, black pepper, and cumin. Mix well to ensure the lentils and vegetables are evenly coated with the spices.
4. Add Water: Pour in hot water, ensuring all ingredients are submerged. Stir to combine.
5. Pressure Cook: Close the lid and set the pressure cooker to cook for 5 minutes.
6. Release Pressure: After cooking, perform a quick release of the pressure.
7. Blend Soup: Once safe, open the lid and use an immersion blender to blend the soup until creamy.
8. Add Lemon Juice: Stir in lemon juice to brighten the flavors.
9. Serve: Ladle the soup into bowls, optionally garnishing with fresh parsley. Serve with crunchy pita bread and a squeeze of lemon if desired.
cooking Methods
Both a pressure cooker (Instant Pot) and a regular pot (stovetop) work well for making lentil soup, but they have key differences in cooking time and water usage.
Pressure Cooker (Instant Pot)
Using a pressure cooker is the faster and more efficient method. It cooks the lentils in just 5 minutes under high pressure and requires less water since there is minimal evaporation.
Regular Pot (Stovetop)
Cooking lentil soup on the stovetop takes longer, about 45 minutes, and requires more water since some evaporates during cooking. However, the process is similar to using a pressure cooker, with the main difference being the cooking time and heat control.
How to Cook:
1. Saute onions, garlic, and vegetables in a large pot.
2. Add lentils, water, and other ingredients.
3. Bring the mixture to a boil, then cover and reduce the heat to a simmer.
4. Cook for about 45 minutes, stirring occasionally to prevent sticking.
5. If the soup thickens too much, add more water as needed.
6. Once the lentils are soft, blend and adjust the seasoning and serve.
Which Method Is Best?
If you want a quick and efficient method, use a pressure cooker (5 minutes).
If you prefer more control over the texture and don’t mind a longer process, the stovetop method (45 minutes) is a good choice.
Frequently Asked Questions about middle eastern lentil soup
Yes, you can substitute the chicken bouillon with vegetable broth or a vegan bouillon cube to maintain the soups depth of flavor.
Absolutely. If you don’t have a pressure cooker, you can cook the soup on the stovetop. Simply simmer the ingredients in a large pot for about 30-40 minutes, or until the lentils and vegetables are tender.
Certainly. Feel free to include additional vegetables like spinach, kale, or bell peppers to enhance the soups nutritional value and flavor.
To increase the spiciness, add a pinch of cayenne pepper or a chopped chili pepper along with the other spices. For a milder version, reduce the amount of black pepper and cumin.
Yes, this soup stores well. Allow it to cool completely, then refrigerate in an airtight container for up to 3 days. Reheat thoroughly before serving.
Yes, you can freeze the soup. After cooling, transfer it to freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight and reheat before serving.
You don’t have to! If you want it to have texture, don’t bother blending the soup or only blend half of the batch.
Tips and Tricks for middle eastern lentil soup
1. Adjust Consistency: If the soup is too thick for your liking, add more water after blending to achieve your desired consistency.
2. Enhance Flavor: Feel free to add more lemon juice to suit your taste preferences.
3. Customize Spices: You can substitute the spices with those you prefer, such as adding a pinch of paprika or turmeric for a different flavor profile.
4. Alternative Cooking Method: If you don’t have a pressure cooker, you can cook the soup in a regular pot. However, it will take longer to cook, so plan accordingly.
5. Serve with Bread: Serve the soup with crunchy pita bread for a satisfying meal.
Storage and Freezing
refrigeration
Allow the soup to cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3 days.
Freezing middle eastern lentil soup
1. Allow the soup to cool completely on the counter.
2. Scoop the soup into freezer-safe bags, portioning enough for one meal per bag.
3. Seal the bags, ensuring all air is removed.
4. Flatten the bags to save space and stack them in the freezer.
5. The soup can be frozen for up to 6 weeks.
Reheating
Thawing: For best results, thaw the soup overnight in the refrigerator. Alternatively, you can thaw it on the counter the same day.
Reheating: Heat the soup over medium heat on the stove, stirring occasionally. If the soup has thickened, add a splash of water to reach your desired consistency.
More recipes to check
Link for the pressure cooker
I have two Instant Pot pressure cookers and love them both.
Instant Pot Duo Crisp Ultimate Lid, 13-in-1 Air Fryer and Pressure Cooker Combo
Middle eastern lentil soup
Ingredients
- 1 cup washed red lentils
- 6 cups hot water
- 1 large diced carrot
- 1 small chopped onion
- 1 medium-sized diced potato
- 2 minced garlic cloves
- 2 tablespoons olive oil
- 1 chicken bouillon cube
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon cumin or more to taste
- 2 tablespoons lemon juice or more to taste
Instructions
- Sauté Aromatics: Press the sauté button on your Instant Pot and add the olive oil. Once heated, add the chopped onion and minced garlic. Sauté for about 2 minutes until fragrant.
- Add Vegetables: Add the diced carrot and potato to the pot. Cook for an additional 2 minutes, stirring occasionally.
- Combine Ingredients: Add the washed lentils to the pot and mix well with the vegetables.
- Season: Add the chicken bouillon cube, salt, black pepper, and cumin. Stir to combine all the ingredients.
- Add Water: Pour in the hot water and mix everything together.
- Pressure Cook: Cancel the sauté mode. Close the lid and set the pressure cooker to cook on high for 5 minutes.
- Release Pressure: Once the cooking time is complete, perform a quick release by carefully placing a towel over the steam valve to prevent splattering.
- Blend Soup: After it’s safe to open, use an immersion blender to blend the soup until it reaches a creamy consistency.
- Add Lemon Juice: Stir in the lemon juice and fresh parsley. If you prefer a thinner soup, add more hot water to reach your desired consistency.
- Serve: Ladle the soup into bowls and serve with crunchy pita bread and an extra squeeze of lemon if desired.