Hearty and delicious Middle Eastern Lentil soup is the perfect vegan and gluten free soup for the cold nights.
Soup is considered a meal by itself in out house. All we need is some bread on the side and we are happy. I started making this Lentil soup when my kids were still small and we ate it for the first time from the local Middle Eastern Restaurant back in NY.
During one of our eat out at the local Middle Eastern restaurant, the owner of the restaurant sent us home with a huge container of lentil soup. We were the last people in the restaurant and the owner mentioned that she had the soup left over. Since we are vegetarians and their lentil soup was a very popular vegetarian option, she sent us home with some.
The next night this soup was what we had for dinner and we loved the intensity of the flavor in the soup. So immediately I started figuring out the spices in the soup and I tried to mimic that recipe.
To my surprise the soup turned out exactly similar to the one we had in the restaurant. So, I made it again for my kid’s birthday party. That time I made the soup for around 40 people and it was spot on. My guests loved it and I really enjoyed seeing them making a visit back to the soup table.
Can I make this soup in Instant Pot?
Ever since then, I have been making this soup very regularly. With the recent Instant Pot addition, I have started making the soup in the IP instead of stove top and it is even quicker.
It is almost a dump and cook recipe and needs less than 10 minutes of hands on time. I am still keeping the pictures and procedure for stove top recipe for my readers who don't use an Instant pot. I have also included a video for the recipe using an Instant Pot.
Is this Middle Eastern Lentil Soup Vegan?
This Lentil Soup is absolutely vegan and is a great lunch option. It is very filling and the lentils make up for the protein part. We are not compromising on any flavors and the spices are spot on.
Is this Middle Eastern Lentil Soup Gluten Free -
Lentils and spices are naturally gluten free. If you have gluten insensitivity, like with any product, make sure you are buying certified gluten free. The spice powders can sometimes have wheat flour mixed, so make sure you grind your own spice or use certified gluten free.
I have used cumin and coriander powder in the recipe which is very easy to grind at home. I dry roast whole cumin seeds and whole coriander seeds until aromatic and then grind it in my spice grinder.
This is a very easy recipe and perfect if you have small kids at home who cannot eat chunky stuff. If you like chunky soup, blend the soup minimally or leave it as is.
If you are looking for more soup recipes in Instant Pot, then check out this Minestrone soup recipe and 15 Bean soup recipe.
Also check out my other soup recipes that I have in my blog here.
Preparation time – 20 mins
Cooking time – 45 mins
Difficulty level – easy
Ingredients to make Middle Eastern Lentil Soup
- Lentils – 1 cup (I used the orange masoor dal)
- Onion – 1 large / about 1 cup (chopped)
- Tomatoes – 2 (chopped)
- Carrot – 2 / about 1 cup (chopped)
- Bay leaf – 1
- Cumin seeds – 1tsp
- Fennel seeds / saunf – 1 tsp
- Garlic – 2 (minced finely)
- Crushed Red pepper - 1 tsp
- Cumin powder – 1 ½ tsp
- Coriander powder – 1 tsp
- Turmeric powder - ½ tsp
- Olive oil – 1 tbsp
- Salt – to taste
- Pepper – to taste
- Cilantro– to garnish
Procedure to Make Middle Eastern Soup
Instant Pot Method
- Wash and soak the lentils in water for about 20 minutes. Drain and keep aside.
- Turn the Instant pot on saute mode and add the oil in the inner pot. Once the oil heats up, add the cumin seeds and fennel seeds. Fry for about 10 seconds.
- Now add the chopped onions and the bay leaf and saute until the onion are soft and translucent. This takes about 3 to 4 minutes.
- Add the chopped garlic and mix well. Fry for about 30 seconds and then add the chopped carrot and tomatoes.
- Next add the crushed red pepper, coriander powder and cumin powder and mix well.
- Add the drained lentils to the pot along with black pepper powder and salt.
- Mix well to combine and add about 4 cups of water.
- Add the turmeric powder and mix well.
- Close the IP and turn off the the pot from saute mode.
- Set it on pressure cook / Manual for 12 minutes. Once the cook time is done, let the pressure release manually.
- Open the pot and then using an immersion blender, blend the vegan lentil soup to the consistency you prefer. Check the seasoning and adjust based on your preference. Garnish with cilantro or parsley and serve hot.
Stove Top Method
- Wash and soak the lentils in water for about 20 minutes. Drain and keep aside.
- In a large soup pot, heat the olive oil and then add the cumin seeds and fennel seeds. Once the seeds fry, add the chopped onion and the bay leaf and cook until the onions are soft and translucent. Now add the minced garlic and fry for a minute.
- Now add the chopped carrot and cook for about 7-8 minutes until slightly cooked.
- Then the tomatoes go in. Cook for 5 more minutes and then add the lentils.
- Add about 4 cups of water and bring it to boil. Add the cumin powder, coriander powder and turmeric powder and simmer it until the lentils cook. This will take about 30 minutes.
- Now add the salt and pepper to taste and check for the doneness of lentils.
- Use an immersion blender and grind the soup to your required consistency. I generally leave it slightly on the chunky side. If using a regular blender, wait until the soup cools down a bit and then grind it. You do not want hot soup all over the house!
- Garnish with cilantro and parsley and serve hot with some crusty bread.
If you made this recipe and liked it, give a star rating on the recipe card or let me know in the comments below. You could also share it with me on Instagram using #MyCookingJourney and tagging me @sandhya.ramakrishnan. You could follow me and my recipes on Facebook |Instagram | Pinterest | twitter
Middle Eastern Lentil Soup
Equipment
- Instant Pot
Ingredients
- 1 cup Lentils I used the orange masoor dal
- 1 cup Onion chopped
- 2 Tomatoes chopped
- 1 cup Carrot 2 large - chopped
- 1 Bay leaf
- 1 tsp Cumin seeds
- 1 tsp Fennel seeds / saunf
- 2 Garlic minced finely
- 1 tsp Crushed Red pepper
- 1 ½ tsp Cumin powder
- 1 tsp Coriander powder
- ½ tsp Turmeric powder
- 1 tbsp Olive oil
- to taste Salt
- to taste Pepper
- 3 tbsp Cilantro to garnish
Instructions
Instant Top method -
- Wash and soak the lentils in water for about 20 minutes. Drain and keep aside.
- Turn the Instant pot on saute mode and add the oil in the inner pot. Once the oil heats up, add the cumin seeds and fennel seeds. Fry for about 10 seconds.
- Now add the chopped onions and the bay leaf and saute until the onion are soft and translucent. This takes about 3 to 4 minutes.
- Add the chopped garlic and mix well. Fry for about 30 seconds and then add the chopped carrot and tomatoes.
- Next add the crushed red pepper, coriander powder and cumin powder and mix well.
- Add the drained lentils to the pot along with black pepper powder and salt.
- Mix well to combine and add about 4 cups of water.
- Add the turmeric powder and mix well.
- Close the IP and turn off the the pot from saute mode.
- Set it on pressure cook / Manual for 12 minutes. Once the cook time is done, let the pressure release manually.
- Open the pot and then using an immersion blender, blend the soup to the consistency you prefer. Check the seasoning and adjust based on your preference. Garnish with cilantro or parsley and serve hot.
Stove top method -
- Wash and soak the lentils in water for about 20 minutes. Drain and keep aside.
- In a large soup pot, heat the olive oil and then add the cumin seeds and fennel seeds. Once the seeds fry, add the chopped onion and the bay leaf and cook until the onions are soft and translucent. Now add the minced garlic and fry for a minute.
- Now add the chopped carrot and cook for about 7-8 minutes until slightly cooked.
- Then the tomatoes go in. Cook for 5 more minutes and then add the lentils.
- Add about 4 cups of water and bring it to boil. Add the cumin powder, coriander powder and turmeric powder and simmer it until the lentils cook. This will take about 30 minutes.
- Now add the salt and pepper to taste and check for the doneness of lentils.
- Use an immersion blender and grind the soup to your required consistency. I generally leave it slightly on the chunky side. If using a regular blender, wait until the soup cools down a bit and then grind it. You do not want hot soup all over the house!
- Garnish with cilantro and parsley and serve hot with some crusty bread.
Manjiri Chitnis says
Such an easy and vibrant soup recipe, I make lentil soup often and am going to make this in my IP soon. May I add that I love your picture especially the beautiful sari that you are wearing!
Cathy says
This soup looks perfect for a cold night like tonight...I know it would make me feel all warm and cozy inside! Have to make this recipe this week for sure! Thanks!
Anita says
I'm not a vegan, but I will never say no to a good lentil soup. This version is super easy, and I love all the spices in this.
Veena Azmanov says
This soup is definitely so nutritious, healthy and flavorful. I would grab it everyday as my meal if given an option.
Lisa says
I'm such a fan of lentils and this soup had so much flavor. Definitely a winner!
Beth says
What a flavorful soup option! I love that you have adapted the recipe to accommodate an instant pot - that makes my life a whole lot easier!
Amara says
That's a wholesome soup Sandhya. It's just a perfect one for the winter nights.
Malini says
One bowl of the soup itself is a meal for me. It's so healthy and filling as well. This lentil soup is perfect for this winter. It looks so delicious and comforting. Great share!
NARMADHA says
Such a flavorful soup and I love the color of the soup. Looks so delicious and perfect for rainy days.
amrita says
This middle Eastern lentil soup looks flavoursome. In a cold winter day a bowl of soup with a bread slice make wonderful meal..
Harini Rupanagudi says
Wow! Such a simple and flavorful soup. I must remember to make this soup for the next party 🙂
Jolly says
I love this lentils soup, I always use this pink-yellow lentil for dal and khichdi, we called this lentil moong-masoor dal.Never thought of making soup from this. Yours soup are tempting me to make some soon. Nice share!!
Geetha says
Lentil soup is my family favourite.Although I make it regularly, I've never tried this version with all those flavourful spices. Texture is absolutely spot on. I'll try this version next time.
Usha says
Middle eastern lentil soups sounds like a flavorful soup and this is a perfect soup when I am cooking for myself.
Lata Lala says
Winters are setting in here in this part of the world and this bowl of soup is more than a welcome. I always use pink lentils to make khichadi or dal but never used it for soup.
Vegan and gluten-free is an added advantage. Lovely share.
Vandana says
This is one dish which we always order while eating at a Middle Eastern restaurant. It's so simple, comforting and delicious. Your soup looks perfect.
Mayuri Patel says
Middle Eastern Lentil Soup is so delicious, I often make the Moroccan style at home. The creamy texture with spice flavors is so pleasing to the palate.
Stephanie Simmons says
What a cozy, comforting soup recipe! I love that it's made in the instant pot, too, for ease!
Byron Thomas says
I absolutely love this lentil soup. I've made it a few times. I think it's the addition of the fennel that makes this soup so delicious - it's just the perfect back note!
Pavani says
This is such a delicious lentil soup. I love the middle eastern spices in the recipe - so warm and comforting. Thank you for the Instant pot recipe - will try it out for my family some time.
Archana Potdar says
Same pinch. We also love to have soup for dinner but I am the lazy one who raley makes soup. This is what will be mad efor sunday dinner.:) Thanks
veena krishnakumar says
That is such a comforting wholesome soup!!
Srivalli says
What a wholesome meal Sandhya..even my boys love the soup and I don't mind giving it to them as a meal as it has all the vegetables..will surely try this for them..
Pavani N says
What a filling and comforting soup. With the weather turning chilly, this will be perfect for a fall supper/ dinner. yumm!!
Padmajha PJ says
WE love soups but unfortunately my folks don't feel soup is a dinner menu by itself! Though I would love to have it, they prefer it like snacks or as as starter.This one is truly filling and healthy too, not to mention flavorful!
Chef Mireille says
lentil soup is my all time favorite kind
Sandhya Karandikar says
Yum Yum Yum. My favourite dinner for rainy and winter nights. Soup and bread. Your Lentil Soup will be a sure fire hit with my family. The savoury Kugelhopf bread looks yummy too.
Manjula Bharath says
wow thats a very very healthy masoor dal 🙂 very very flavorful one .. Wud love to finish both the bowl of soup !!
Priya Suresh says
Its raining here, i would love to get a bowl rite now for my dinner.Delicious and nutritious soup.