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.) Source: EatingWell Magazine, March 2020

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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; 3.2 g total fat; 0.4 g saturated fat; 487 mg sodium. 513 mg potassium; 41.1 g carbohydrates; 7.3 g fiber; 1 g sugar; 14.9 g protein; 1466 IU vitamin a iu; 5 mg vitamin c; 127 mcg folate; 50 mg calcium; 5 mg iron; 43 mg magnesium;