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.)

EatingWell Test Kitchen
Source: EatingWell Magazine, March 2020


Recipe Summary

35 mins
1 hr


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

245 calories; protein 14.9g 30% DV; carbohydrates 41.1g 13% DV; exchange other carbs 2.5; dietary fiber 7.3g 29% DV; sugars 1.4g; fat 3.2g 5% DV; saturated fat 0.4g 2% DV; cholesterolmg; vitamin a iu 1465.8IU 29% DV; vitamin c 4.9mg 8% DV; folate 127mcg 32% DV; calcium 50.2mg 5% DV; iron 4.8mg 27% DV; magnesium 43.2mg 15% DV; potassium 512.5mg 14% DV; sodium 486.8mg 20% DV.