Authentic Middle Eastern Red Lentil Soup (Easy, Healthy, and Naturally Gluten-Free)

It's officially soup season, somewhere-- and red lentils make a great high protein, iron rich soup, while low in fat. If you love green split pea soup, wait till you try this Egyptian red lentil soup! 

Red lentils have been a staple in Middle Eastern kitchens for centuries—some say even since Biblical times, when Esau prepared a red lentil stew for his father, Jacob. Today, this comforting soup remains just as popular for its rich flavor, creamy texture, and wholesome nutrition.

If you enjoy split pea soup, you’ll love this easy red lentil soup. It has a similar consistency but a milder, more pleasant taste. Plus, it cooks much faster than split peas and is wonderfully budget-friendly. There’s no need to blend it—as red lentils naturally break down and melt into a creamy texture as they simmer (but you can).

Packed with plant-based protein, fiber, vitamins, minerals, and phytonutrients, red lentils are naturally low in fat and high in nutrition. The fiber in lentils is especially beneficial for digestive health and can help maintain steady blood sugar levels, support heart health, and keep you feeling full longer. They’re also an excellent source of natural iron, making them a healthy choice for the whole family.

When cooked, their red-orange color turns a warm golden yellow, creating a thick, satisfying soup that’s delicious alone or even served over fragrant Basmati rice and paired with a crisp salad. You can find red lentils in most supermarkets, as well as in Indian, Middle Eastern, or Spanish markets.

This authentic Middle Eastern red lentil soup recipe (called Adas or atz)  is an old family favorite, lovingly passed down from my mother-in-law, who brought her recipe with her when she came to the United States from Egypt. It’s wholesome, comforting, and completely vegan and gluten-free—a true taste of tradition that’s as nourishing as it is delicious

 Simple Red Lentil Soup Recipe                        

Ingredients:
2 cups red lentils, washed well 
2 large carrots, sliced thin or chopped into small pieces
4 cloves fresh garlic, peeled and chopped or pressed or use garlic powder (start with 1/2 teaspoon)
1 tsp cumin (or more to taste)
Himalayan salt and cracked pepper to taste
8 cups water

Optional garnish: chopped parsley
                                                                                                                                    
Directions:
Cover cleaned lentils with 8 cups of water in a medium soup pot. Add garlic and bring to a boil. Simmer until lentils are soft and carrots are cooked (about 1/2 hour). Add salt, pepper, and cumin  and simmer for 5 more minutes. Add 1/2 cup or more of water or broth at this point if soup is too thick ( soup will thicken up as it sits).

My Notes: 

* If you don't like garlic, leave it out. 

1. I sometimes call this a magic soup. It thickens as it sits. If you have leftovers, you will need to add more water or broth the next day when heating it up. The more you eat it, the more it seems to grow to a never ending pot of soup.

2. Soup needs to be watched when cooking and stirred occasionally so it doesn't burn, especially a thick soup such as this one. You may n need to add and a little (1/2 cup- cup) of water or vegetable broth as needed if the soup is too thick.

 

3. When she came to America, my mother-in-law would sometimes break up pretzels and put it in each bowl as she served it. She thought it added a nice crunch.

Try some of my other red lentil soup recipes: 

Curried Red Lentil Soup Recipe Link

Turkish Red Lentil Soup Recipe Link

My Easy Trick To Spice Up Lentil Soups Recipe Link