Equipment
* optional
Ingredients
Aromatics
- 30 ml olive oil, liquid
- 1 yellow onion, diced
- 2 carrots, diced
- 30 g fresh ginger, minced or grated
- 3 garlic, minced
Soup Base
- 250 g dried brown lentils, rinsed and sorted
- 1200 ml vegetable broth
- 1 g ground cumin
- 1 g ground turmeric
- ½ g red chili flakes
- salt
Finishing
- 100 g baby spinach, washed
- 30 ml lemon juice, freshly squeezed
- 15 g fresh cilantro, chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 207 kcal
- Protein
- 9 g
- Carbohydrates
- 30 g
- Fat
- 9 g
- Fiber
- 3 g
- Sugar
- 7 g
- Sodium
- 1978 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 686 mg
- Calcium
- 85 mg
- Iron
- 3.7 mg
- Magnesium
- 62 mg
- Phosphorus
- 167 mg
- Zinc
- 1.3 mg
- Vitamin A
- 587 mcg
- Vitamin C
- 28 mg
- Vitamin E
- 1.9 mg
- Vitamin K
- 130 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.23 mg
- Riboflavin
- 0.17 mg
- Niacin
- 1.4 mg
- Folate
- 128 mcg
- Water
- 146 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a large pot over medium heat. Add the diced onion and carrots.
Add the minced ginger, garlic, cumin, turmeric, and chili flakes. Sauté constantly for 1 minute until fragrant.
Pour in the vegetable broth and add the rinsed lentils. Increase heat to bring to a boil.
Reduce heat to low, cover partially, and simmer gently until lentils are tender but not falling apart.
Optional: For a creamy texture, blend about 1/3 of the soup using an immersion blender directly in the pot, or mash some lentils against the side of the pot with a spoon.
Stir in the baby spinach and cook for 1-2 minutes until just wilted. Remove from heat.
Stir in the fresh lemon juice and chopped cilantro. Season with salt to taste before serving.
Chef's Notes
- Ginger is the star here; do not use powdered ginger as a substitute for fresh, as the flavor profile will lack the necessary zesty brightness.
- Brown lentils hold their shape better than red lentils, making them ideal for a soup with texture. If you substitute green lentils (Puy), increase cooking time by 10-15 minutes.
- This soup improves with age; making it a day ahead allows the ginger and cumin to permeate the lentils more thoroughly.
Storage
Refrigerator: 5 days — Flavors deepen significantly the next day.
Freezer: 3 months — Thaw overnight in refrigerator before reheating.
Reheating: Simmer gently on stovetop; add a splash of water if soup has thickened.
Troubleshooting
Lentils are still crunchy after 40 minutes
Cause: Lentils were old or acid (lemon) was added too early
Fix: Add 100ml water and 1/4 tsp baking soda, simmer for 10-15 more minutes to soften
Prevention: Ensure lentils are fresh; always add lemon juice at the very end
Cultural Context
Lentil soups are a staple across the Middle East and Levant, often known as 'Shorbat Adas'. While traditional versions often use red lentils and cumin, this variation utilizes brown lentils and highlights ginger (Zanjabeel), an ingredient prized in Ayurvedic and Eastern culinary traditions for its warming and digestive properties during winter months.
