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Egyptian Yellow Lentil Soup

Name: Egyptian Yellow Lentil Soup
Prep time: 20
Cook time: 60

(37 votes, average: 3.76 out of 5)

20 min prep

6 servings

Carrot Icon for Number of Ingredients Size

11 ingredients

One of the simplest ways to enjoy lentils is in this long-served golden Egyptian Yellow Lentil Soup that represents a delightful fiber-rich meal in a bowl. On a grey, blustery day when your mood...

2 cups dried orange split lentils
8 cups low sodium stock, as needed
1 medium tomato, chopped
1 thin-skinned potato (like Yukon gold), cut into a small dice
1 carrot, peeled, cut in a small dice
2 tablespoons olive oil
1 large onion, finely chopped
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 tablespoon chopped fresh parsley or cilantro
Salt and pepper, to taste

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Nutrition Facts

Calories

432 cals

Fat

9 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

64 g

Sugar

9 g

Fiber

9 g

Protein

25 g

Sodium

1122 mg

Directions

In a large saucepan, cover the lentils with 5 cups of stock. Add tomato, potato, carrot, and salt and bring to a boil; reduce heat and simmer for 30 minutes, skimming any foam that forms on top.
Meanwhile, heat oil in a medium pot over medium-high heat. Add the onion and sauté for about 2 minutes, then turn the heat to medium-low and cook until golden and caramelized, about 8 minutes. The onions should not be burnt. Stir in the cumin and turmeric, cook 1 minute. Set aside.
Remove the lentil mixture from heat and purée using a hand-held immersion blender or in batches in the regular blender. Add to the onions and spices along with the 3 cups stock, if you prefer a thicker soup, add less. Bring soup to a simmer and cook for about 10 minutes, or until thickened. Season to taste with salt and pepper. Serve immediately, topped with the pita chips and parsley or cilantro.

Chef Tips

Before serving, sprtiz the soup with a little lemon to lift the flavors.

Bag and freeze any extra for quick meal another day.

If you are having oral problems such as cankers or post radiation dryness, this soup can be pureed for easier swallowing by whizzing a couple of cupfuls in a blender. Let the soup cool somewhat before eating.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

3 comments

Kim says:

March 14, 2020 at 9:19 pm

I doubled the spices (using 2 tsp cumin, 2 tsp turmeric, 1 T parsley, 1 T Cilantro, and this soup is delicious. Are the 648 calories per serving?

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1. Ann Ogden says:
  
  March 19, 2020 at 4:01 pm
  
  That sounds great – spices are often a matter of taste. And yes, the calorie count is correct. The servings are quite large for this soup, over 2 big cups.
  
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Elena says:

March 31, 2020 at 3:31 pm

A friend introduced me to this recipe and it’s been my go-to ever since. It’s truly wonderful. My definition of comfort food. The only change I make is cook the onions first and then add the other ingredients to the same pot — makes life simpler to do this as a one-pot dish 🙂 Thank you for the recipe!

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