Egyptian Lentil Soup

Use red, yellow or even brown lentils to make this iconic and super-simple Middle Eastern soup. Skip green or black lentils, which won't soften enough to puree smoothly. (Recipe adapted from Zooba Restaurant.)
​Ingredients

  • 1 tablespoon sunflower oil
  • ½ cup sliced carrots
  • ½ cup diced tomato
  • ⅓ cup sliced yellow onion 
  • 2 tablespoons sliced garlic
  • 2 tablespoons tomato paste
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons salt
  • ½ teaspoon ground pepper
  • 2 ½ cups yellow or red lentils
  • 9 cups water
​
Nutrition Facts
Serving Size: about 1 cup
​
Per Serving: 245 calories; protein 14.9g; carbohydrates 41.1g; dietary fiber 7.3g; sugars 1.4g; fat 3.2g; saturated fat 0.4g; vitamin a iu 1465.8IU; vitamin c 4.9mg; folate 127mcg; calcium 50.2mg; iron 4.8mg; magnesium 43.2mg; potassium 512.5mg; sodium 486.8mg.
​Directions
  • Step 1: Heat oil in a large pot over medium heat. Add carrots, tomato, onion and garlic; cook, stirring occasionally, until the tomato has broken down and is starting to stick to the bottom of the pan, 4 to 5 minutes. Stir in tomato paste, cumin, salt and pepper; cook, stirring frequently, until the tomato paste is browned, 1 to 2 minutes. Add lentils and water; bring to a boil over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the lentils are soft and the soup is thickened, about 25 minutes.
  • Step 2: Puree the soup using an immersion blender or in batches in a regular blender until smooth (use caution when blending hot liquids).
Tips
To make ahead: Refrigerate for up to 3 days or freeze for up to 3 months.