Go Back
–+ servings
lentil soup

Tri-Textured Mediterranean Lentil Soup

I set out to make a lentil soup as good as the one from my local Mediterranean spot, Sultan's. With a zillion grams of protein and endless reheating potential, it's the recipe I aspire to make every Sunday night. One pot, one blender, three textures.
Print Recipe Add to Collection
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Main
Calories: 185
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tablespoon olive oil or water for WFPB
  • 1/2 cup onion chopped
  • 1/2 cup celery chopped
  • 1/2 cup carrot chopped
  • 1 teaspoon salt
  • 1/2 lb lentils rinsed
  • 1/2 cup tomatoes chopped
  • 1 quart vegetable broth
  • 1 teaspoon cumin
  • 1/4 teaspoon thyme
  • 1/4 teaspoon cardamom
  • 1/4 teaspoon curry powder

Equipment

  • Vitamix

Method
 

Prep
  1. Heat olive oil (or water) in a large pot over medium heat. Add the onion, carrot, celery, and salt. Cook for about 8 minutes until the onions are translucent.
  2. Add the lentils, tomatoes, vegetable broth, and spices. Bring to a boil, then cover, reduce heat, and simmer for 30–40 minutes until lentils are tender.
Blend
  1. Let the soup cool for 15 minutes if you can. Transfer 1/4 to 3/4 of the mixture to the Vitamix. Blend on low for 10 seconds, then pour half of that back into the pot with the unblended soup. Blend the remaining portion on high for 10–15 seconds until smooth.
Serve
  1. Add the fully blended portion back to the pot — you should now have three textures. Stir, taste for seasoning, and serve hot.

Nutrition

Calories: 185kcalCarbohydrates: 30gProtein: 11gFat: 3gSodium: 580mgPotassium: 480mgFiber: 8gSugar: 4gVitamin A: 55IUVitamin C: 8mgCalcium: 40mgIron: 3.2mg

Notes

Spices: Cumin is the star here. The rest — thyme, cardamom, curry — are optional and interchangeable with what you have on hand.
Texture: Adjust to taste. Fully blended, partially blended, or not blended at all. An immersion blender works too.
Instant Pot: Sauté first, then pressure cook on high for 15 minutes.
WFPB: Sauté the vegetables in water instead of oil.
Add depth: Stir in 1–2 minced garlic cloves and 1 tablespoon tomato paste during the sauté step.
Garnish: Fresh parsley and crushed red pepper go a long way for presentation.

Tried this recipe?

Let us know how it was!