Lifestyle Diets Vegetarian Vegetarian Dinner Vegetarian Soups Shorbet Ads (Egyptian Lentil Soup) 3.8 (4) 4 Reviews This recipe is adapted from Zooba, an Egyptian fast casual restaurant chain that also has a location in New York City. Use red, yellow or even brown lentils to make this super-simple soup. Skip green or black lentils, which won't soften enough to puree smoothly. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on March 7, 2023 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 35 mins Additional Time: 25 mins Total Time: 1 hr Servings: 8 Yield: 8 cups Nutrition Profile: Nut-Free Dairy-Free Low-Fat Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) 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 Directions 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. Puree the soup using an immersion blender or in batches in a regular blender until smooth (use caution when blending hot liquids). To make ahead Refrigerate for up to 3 days or freeze for up to 3 months. Originally appeared: EatingWell Magazine, March 2020; updated March 2023 Save Rate Print Nutrition Facts (per serving) 245 Calories 3g Fat 41g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size about 1 cup Calories 245 % Daily Value * Total Carbohydrate 41g 15% Dietary Fiber 7g 26% Total Sugars 1g Protein 15g 30% Total Fat 3g 4% Saturated Fat 0g 2% Vitamin A 1466IU 29% Vitamin C 5mg 5% Folate 127mcg 32% Sodium 487mg 21% Calcium 50mg 4% Iron 5mg 27% Magnesium 43mg 10% Potassium 513mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.