Crushed Lentil Soup
Crushed Lentil Soup is a easy Middle Eastern recipe that serves 4. 136 calories per serving. Recipe by Feelgoodfoodie on YouTube.
Prep: 12 min | Cook: 40 min | Total: 1 hr 2 min
Cost: $3.85 total, $0.96 per serving
Ingredients
- 1 cup Red Lentils (Rinsed and drained)
- 0.5 cup Long Grain Rice (Rinsed)
- 2 medium Carrots (peeled and diced)
- 2 tablespoons Olive Oil (Extra‑virgin, added before blending for creaminess)
- 4 cups Vegetable Broth (Low‑sodium; can substitute water for a lighter soup)
- 1 teaspoon Salt (Adjust to taste)
- 0.5 teaspoon Ground Cumin (Optional, adds warm earthiness)
- 0.25 teaspoon Black Pepper (Freshly ground if possible)
- 1 tablespoon Lemon Juice (For serving, adds brightness)
Instructions
Rinse Lentils and Rice
Place the red lentils and rice in a fine‑mesh sieve and rinse under cold running water until the water runs clear.
Time: PT2M
Prep Carrots
Peel the carrots and dice them into ½‑inch cubes.
Time: PT5M
Combine Ingredients & Bring to a Boil
In the large pot, add the rinsed lentils, rice, diced carrots, vegetable broth, salt, cumin, and black pepper. Stir briefly, then place over medium‑high heat and bring to a rolling boil.
Time: PT5M
Temperature: Medium‑high heat
Simmer Until Soft
Reduce the heat to low, cover the pot, and let the soup simmer for 30 minutes, or until the lentils and rice are completely soft and the carrots are tender.
Time: PT30M
Temperature: Low heat
Add Olive Oil and Blend
Turn off the heat. Add the 2 tablespoons of olive oil directly into the pot. Using a blender or immersion blender, puree the soup until smooth and creamy.
Time: PT5M
Finish & Serve
Taste and adjust seasoning if needed. Ladle the soup into bowls, drizzle a little extra olive oil if desired, and finish with a splash of lemon juice.
Time: PT3M
Nutrition Facts
- Calories
- 136
- Protein
- 13 g
- Carbohydrates
- 20 g
- Fat
- 5 g
- Fiber
- 5 g
Dietary info: Vegetarian, Vegan (if vegetable broth is used), Gluten‑Free (ensure broth is gluten‑free), High‑Protein
Allergens: None (legume‑based, may contain trace gluten if broth is not certified gluten‑free)
Ingredient Substitutions
- Instead of Red Lentils: Yellow split peas, Brown lentils (longer cooking time)
- Instead of Long Grain Rice: Basmati rice, Quinoa
- Instead of Carrots: Sweet potato cubes, Butternut squash
- Instead of Olive Oil: Canola oil, Grapeseed oil
- Instead of Vegetable Broth: Water + extra salt, Chicken broth (non‑vegetarian)
- Instead of Salt: Sea salt, Kosher salt
- Instead of Ground Cumin: Ground coriander, Paprika
- Instead of Black Pepper: White pepper
- Instead of Lemon Juice: Lime juice, Apple cider vinegar (small amount)
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Measuring Cups
- Blender or Immersion Blender
- Ladle (optional)
- Stove
Critical Steps — Do Not Skip
- Rinse lentils and rice thoroughly to avoid gritty texture.
- Simmer until lentils and rice are fully softened; under‑cooking leaves a grainy mouthfeel.
- Add olive oil before blending to achieve a super‑creamy consistency.
Chef Tips from the Video
- For extra depth, sauté the diced carrots in a teaspoon of olive oil for 3 minutes before adding the broth.
- A pinch of smoked paprika adds a subtle smoky note without overpowering the soup.
- Garnish with fresh chopped cilantro or a drizzle of chili oil for a pop of color and heat.
Troubleshooting
Soup is too thick after blending.
Thin with additional warm vegetable broth or water, ¼ cup at a time, until desired consistency is reached.
Soup is grainy or not fully smooth.
Blend longer or use an immersion blender; ensure lentils and rice are fully cooked before blending.
Lentils taste bitter.
Rinse lentils well before cooking and skim any foam that forms during boiling.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size bags for up to 2 months; thaw in the fridge before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the soup a day ahead; it tastes even better after the flavors meld.
- Reheat gently on the stove over low heat, adding a splash of water if it thickens.
- If reheating from frozen, thaw overnight in the fridge first.
Frequently Asked Questions
What is the cultural significance and history of crushed lentil soup in Ramadan cuisine?
Crushed lentil soup, known as "Shorbat Adas" in many Arab countries, is a staple for breaking fast during Ramadan because it is quick to digest, provides protein and energy, and warms the body after a day of fasting. The soup’s simplicity reflects the tradition of modest, nourishing meals that honor the spirit of the holy month.
What regional variations of lentil soup exist in Middle Eastern cuisine?
In the Levant, the soup often includes cumin and lemon; in Egypt, it may be flavored with coriander and topped with crispy fried onions; in Iran, a touch of turmeric and mint is common. Each variation reflects local spice palettes and available vegetables.
How is crushed lentil soup traditionally served during Ramadan in the Arab world?
It is traditionally served hot in shallow bowls, sometimes drizzled with a little extra‑virgin olive oil and a squeeze of fresh lemon. It may be accompanied by dates, fresh flatbread, or a side of fattoush salad to complete the iftar meal.
What occasions besides Ramadan is lentil soup commonly enjoyed in Middle Eastern culture?
Lentil soup is also a comfort food for cold winter evenings, a starter at family gatherings, and a quick weekday meal. Its high protein content makes it popular for post‑exercise recovery in many households.
What authentic ingredients are essential for traditional Middle Eastern crushed lentil soup?
The core ingredients are red (crushed) lentils, water or light vegetable broth, olive oil, and warming spices such as cumin and black pepper. Optional traditional add‑ins include carrots, rice or barley, and a finishing splash of lemon juice.
What other Middle Eastern dishes pair well with crushed lentil soup?
Pair it with fresh flatbread (khubz), stuffed grape leaves (dolma), or a simple cucumber‑yogurt salad (tzatziki‑style). The light acidity of the soup balances richer dishes like lamb kebabs or baked eggplant (baba ganoush).
How has the recipe for crushed lentil soup evolved over time in Arab households?
Originally a plain lentil‑water broth, modern versions incorporate rice or barley for heartiness, carrots for sweetness, and a drizzle of olive oil before blending for creaminess—techniques passed down through generations, like the mom’s tip shared by Feelgoodfoodie.
What are the most common mistakes to avoid when making crushed lentil soup?
Common errors include under‑cooking the lentils (resulting in a gritty texture), forgetting to add olive oil before blending (which reduces creaminess), and letting the soup boil too vigorously, which can cause it to foam and stick to the pot.
Why does this lentil soup recipe add olive oil just before blending instead of at the start of cooking?
Adding olive oil at the end emulsifies the fat into the pureed soup, creating a silky mouthfeel without the oil breaking down under heat. Cooking the oil early would lose its fresh flavor and could cause the soup to become oily rather than creamy.
What does the YouTube channel Feelgoodfoodie specialize in?
Feelgoodfoodie focuses on wholesome, family‑friendly recipes that are especially suited for fasting periods, seasonal celebrations, and everyday comfort cooking. The channel emphasizes simple techniques, nutritious ingredients, and cultural storytelling behind each dish.
How does the YouTube channel Feelgoodfoodie's approach to Ramadan cooking differ from other cooking channels?
Feelgoodfoodie blends personal family traditions—like the mom’s olive‑oil tip—with clear, step‑by‑step visuals, making recipes accessible for beginners while preserving authentic flavors. Unlike many channels that chase trendy dishes, Feelgoodfoodie stays rooted in cultural heritage and nutritional balance for fasting.
Last updated: August 20, 2026
