Red Lentil Soup with Lemon & Sumac [vegan] [gluten free]

This vegan red lentil soup with lemon and sumac makes a quick and healthy budget meal.

This vegan red lentil soup with lemon and sumac makes a quick and healthy budget meal that you can just prepare from storecupboard ingredients. Lemon and sumac add a fresh and tasty zingy flavour to it.

At this time of the year, soup is my favourite comfort food. I always have a batch waiting on the stove ready for a quick lunch or dinner.

Sumac is a Middle Eastern spice with a lemony taste. You can find it on most supermarkets’ shelves but I prefer to get mine from my local ethnic shop as it is more fragrant. Here, it goes perfectly with lentils but I also like it with beans like in Yotam Ottolenghi’s fried butterbeans with feta, sorrel, and sumac recipe.

This vegan red lentil soup recipe is high in plant-based proteins and low in fat. I love it topped with plenty of lemon juice and parsley. If you prefer, coriander works well with it too. Chilli and/or cream are optional. Enjoy!

Red Lentil Soup with Lemon & Sumac [vegan] [gluten free]

This vegan red lentil soup with lemon and sumac makes a quick and healthy budget meal.

4.67 from 3 votes

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Low Fat Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Quick & Easy, Soups

Cuisine Middle Eastern

Servings 6 people

Calories 1357 kcal

Equipment

large saucepan

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients

 

MetricUS Customary

 

1x2x3x

• 2 Tbsp vegetable oil
• 1 onion
• 2 garlic cloves
• 1 Tbsp tomato paste
• 1 Tbsp sumac
• 1 tsp ground cumin
• 175 g red lentils
• 400 g can chopped tomatoes
• 1 litre of vegetable stock
• 400 g can chickpeas
• 250 – 500 ml water [US 1 to 2 cups]
• lemon juice to taste
• parsley leaves
• 1 sliced red chilli – optional
• dairy-free cream – optional

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Instructions

 

• Heat some oil in a large saucepan. Added chopped onion and crushed garlic. Fry gently until soft. Stir in tomato paste, sumac and ground cumin.
• Add lentils, chopped tomatoes and vegetable stock. Bring to the boil and then cook half covered for 20mins until lentils are done.
• Add half of the drained chickpeas. Whizz the soup to liquid adding enough water to suit your desired consistency.
• Season to taste with plenty of lemon juice (I use 1 1/2 to 2 lemons depending on size).
• Served this soup with the remaining chickpeas and topped with parsley leaves, sliced red chilli and cream if using.

Nutrition

Serving: 250gCalories: 1357kcalCarbohydrates: 191gProtein: 71gFat: 39gSaturated Fat: 24gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 1836mgPotassium: 3385mgFiber: 78gSugar: 20gVitamin A: 874IUVitamin C: 59mgCalcium: 423mgIron: 24mg

Find this recipe online:

Red Lentil Soup with Lemon & Sumac [vegan] [gluten free]

https://theflexitarian.co.uk/recipe-items/red-lentil-soup-with-lemon-sumac-vegan-gluten-free/

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