cooking / soups

Smoky Red Lentil Soup with Za'atar

serves 6 · 50 minutes · 15 minutes hands on · easy

Nutritional Estimate (Per Serving)

  • Protein: 14g
  • Fiber: 12g
  • Fat: 8g
  • Calories: 280

Ingredients

  • Red lentils (1½ cups, rinsed)
  • Yellow onion (1 large, diced)
  • Carrots (2 medium, diced)
  • Garlic (4 cloves, minced)
  • Smoked paprika (1½ tsp)
  • Cumin (1 tsp)
  • Turmeric (½ tsp)
  • Crushed red pepper flakes (¼ tsp, or to taste)
  • Fire-roasted diced tomatoes (1 can, 14.5 oz)
  • Vegetable broth (5 cups)
  • Olive oil (2 tbsp)
  • Lemon juice (2 tbsp, fresh)
  • Salt and pepper (to taste)

Garnish

  • Za'atar (1-2 tsp per bowl)
  • Extra virgin olive oil (drizzle)
  • Fresh parsley or cilantro (chopped)

Instructions

Phase 1: Sauté Aromatics (5 minutes)

  1. Heat olive oil in a large Dutch oven over medium heat
  2. Add onion and carrots, cook 4-5 minutes until softened
  3. Add garlic, smoked paprika, cumin, turmeric, and red pepper flakes
  4. Stir 30 seconds until fragrant

Phase 2: Simmer (30 minutes)

  1. Add rinsed red lentils, fire-roasted tomatoes, and vegetable broth
  2. Bring to a boil, then reduce to a gentle simmer
  3. Cook 25-30 minutes, stirring occasionally, until lentils are completely broken down
  4. The soup will naturally thicken as lentils dissolve

Phase 3: Finish

  1. Stir in lemon juice
  2. Season with salt and pepper to taste
  3. For a smoother soup, use an immersion blender for a few pulses (leave some texture)

To Serve

Ladle into bowls, sprinkle generously with za'atar, drizzle with good olive oil, and top with fresh herbs.

Notes

  • Red lentils don't need soaking — they cook fast and break down into a creamy texture
  • Freezes beautifully for up to 3 months
  • Leftovers thicken overnight; add a splash of broth when reheating
  • Great with crusty bread or warm pita