Super easy, healthy, and incredibly delicious, this cozy red lentil soup is seasoned with Mediterranean spices and a touch of harissa for some kick! This naturally vegan and gluten-free soup is perfect for chilly evenings.
This soup was one of my favorite things to cook when I was in law school. It's go so much going for it! For one thing, it's a pretty cheap meal (and funds were low back then). For another, the quick throw-stuff-in-a-pot-and-let-it-simmer approach to cooking was perfect during exams time.
I wasn't the only one that was a big fan of this soup back then. At some point a mouse moved into the kitchen of the house I was renting, residing somewhere beneath my oven. Whenever this soup was cooking, he'd pop his little head out of one of the burners that weren't then being used and turn his nose up in the air, sniffing away.
I didn't really mind. It was cute and I took it as a compliment. I did get a little nervous at times that I'd light a burner without realizing he was approaching, so I got in the habit of banging on the stove top to scare him away before lighting up, just in case.
We eventually did have to relocate the mouse and his family. I just wasn't comfortable with the thought of them scampering all over my dishes and utensils while I wasn't looking. I'm happy to say that we caught them all with humane traps and relocated them to Philadelphia's Fairmount Park, where they (as far as I'm concerned) lived out the rest of their little mouse lives happily.
Why Red Lentils?
I love the flavor and texture of split red lentils, but they've also got the advantage of quicker cooking time compared to other types of lentils. About 20 minutes of simmer time is all it takes for these lentils to completely soften up and fall apart.
Make sure your red lentils are split. Usually the ones available at supermarkets are, but occasionally I come across some that aren't. If your lentils aren't split, they'll take much longer to cook, and your soup will have a completely different consistency.
How to Make Red Lentil Soup
Start by sautéing some onions in olive oil. Give them a chance to soften up, and then add some garlic and spices. Sautéing the spices for a minute (but no longer!) brings out their flavors.
Finally, add some broth, tomatoes and your red lentils. Let everything simmer for a bit, until the lentils are soft. Add a squeeze of lemon juice. If you like your soup on the spicy side, stir in some harissa paste at the end.
FAQ & Tips for Making Perfect Mediterranean Red Lentil Soup
- Feel free to adjust the spices and seasonings to your liking. Use more harissa if you like extra kick, or leave it out if you're not into heat at all.
- Is this soup gluten-free? It sure is!
- Leftovers of this soup keep very well for about 3 days in the fridge. The soup may thicken up a bit over time, but I personally like that! If you don't, just thin it with a bit of broth or water.
- Can I make this soup with another type of lentil? Perhaps, as long as the lentils you use are split. If they're not split, the tomatoes could prevent them from cooking fully.
Check out my video to see just how easy this soup is to make!
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Mediterranean Red Lentil Soup
Super easy, healthy, and incredibly delicious, this cozy red lentil soup is seasoned with Mediterranean spices and a touch of harissa for some kick! This naturally vegan and gluten-free soup is perfect for chilly evenings.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 4 garlic cloves, minced
- 1 tablespoon ground cumin
- 1 teaspoon ground coriander
- 1 ½ cups dried red lentils
- 5 cups vegetable broth (4 cups if using the Instant Pot method)
- 1 (14 ounce) can diced tomatoes
- 2 tablespoons lemon juice, or to taste
- Harissa paste, to taste (optional)
- Fresh chopped cilantro or parsley, for serving
Instructions
Stovetop Method
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Heat the olive oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.
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Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant.
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Stir in the lentils, broth and tomatoes.
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Bring the liquid to a boil, lower the heat to a simmer, and allow to continue simmering, uncovered, until lentils are soft, about 20 minutes. Thin the soup with some water if it becomes too thick while simmering.
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Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.
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Ladle into bowls and top with parsley and/or cilantro.
Instant Pot Method
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Press the "sauté" button on your Instant Pot and add the oil.
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Give the oil a minute to heat up, then add the onion. Cook the onion for about 3 minutes, stirring occasionally, until soft and translucent.
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Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant. Press the "cancel" button.
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Stir in the lentils, 4 cups of broth, and tomatoes.
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Place the lid on your Instant Pot and set the valve to the "sealing" position. Press the "pressure cook" or "manual" button and set the pressure to high. Set the soup to cook for 10 minutes.
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When the soup has finished cooking, carefully move the valve to the "venting" position. Let the pressure release completely.
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Remove the lid from the Instant Pot. Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.
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Ladle into bowls and top with parsley and/or cilantro.
This looks absolutely amazing! All I have to do is find someplace that carries Harissa..
Thank you! This is fantastic with harissa, but if you have a hard time finding it you could sub your favorite hot sauce. I've also seen a few recipes online for DIY harissa, but haven't tried myself yet so I can't say if they're any good. Enjoy!!
Harissa is not all that difficult to make your own. Harissa is comprised of dried red chilies, garlic, oil, an acid (I use either Balsamic or Apple Cider vinegar & lemon juice), and your preferred spices "constructed" to your own taste preference. .Pretty much easy peasy.
LOVE this recipe, simply delicious! Definitely a keeper! Very easy to prepare. Had to go to 2 stores, then settle for Harissa powder instead of paste, then I watched my sister make it for me😄 just fabulous!
Yay! I'm so glad you like it!
Instead of harissa consider sauteing a seeded / chopped serrano pepper along with the onion. Serranos are a bit hotter than Jalapenos, but their heat is an 'up front' heat in the mouth. Some eat them raw. I am not one of those folks. Also, I cook up some hull-less barley and add it to the soup when i reheat a portion. Basmati Rice is the more typical add-on product. Either is complimentary to the incomplete protein in the bean, so that you have a whole protein. Filling, lasting and complete.
Those all sound like delicious variations!
I absolutely love the mouse story. We are the same in our house. We have cats who catch the mice, bring them to us and we then take them out to our shed and release them. A few days/weeks later the story repeats. Our son has suggested marking these little guys so we can tell if they are repeats or just new kids on the block looking for a warm,dry home. I have long been a fan of your recipes and life values. Thanks for all the delicious recipes and heart warming life style.
Oh wow, that's great that they're okay and you're still able to release them! I have cats too, and I was always so nervous that they'd catch the mice. They only ever got one though - it was a baby and I found them staring it down in the dining room, I think to scared to move. He was totally fine, and I took him to the park just like the others. :)
This soup is AMAZING ! I have made this 2 times in the past. Tonight I am making a double batch and freezing some. It is one of my family's favorite soups. The Harissa adds so much to it.
I'm so glad you're enjoying it! This one is an old favorite of mine. :)
Delicious! Made it for supper... the kids loved it, too, sans harissa.
Wonderful! Glad you all enjoyed it!!
I loved your little mouse story - once I had a mother possum with two babies on her back living underneath my stove. I tried every means of catching them to reloicate - I was living next vto a river - no luck. Then my dad said "do you really think she WANTS to live under your stove?? (well yes in some ways because she used to eat all my sweet potatoes and apples !!) - he told me to open the doors & leave for a while - sure enough she left and moved into a tree near the river. Also thankyou so much for your fabulous recipes - I love them xx :-)
Oh my gosh, that's crazy! Smart of your dad though and I'm glad it all worked out! I'm glad you enjoyed my story and are enjoying the recipes. Thanks so much Linda!!
Honestly, I was not expecting much....so few ingredients...wasn't sure how it would taste. It was sooo good! I put about 2 t harissa and it added just enough kick. Will make this again! Bonus, by husband is on WW and I think that this is 0 points!!
I'm so glad you enjoyed it! Thanks Laurie!
What a wonderful recipe ... so easy to make and so, so tasty! Thank you for sharing this, will certainly make it again soon ... my husband loved it as well!
Awesome! I'm glad you both enjoyed it!
This is absolutely amazing! I am just trying our weight watchers also and love lentils and was looking for something last minute I had ingredients for. One of the best first pass recipes I’ve ever tried. I used sriracha instead of harissa and messed up and put a full tablespoon of coriander. The result was a very rich and nicely spiced delight.. a lot like eithiopian lentil dishes I absolutely love. This one is a big winner for a rich and savory (not to mention easy) guiltless dish. Thank you!!!
I'm so happy to hear that! Thanks so much Tysen!
I just made this for lunch as I had red lentils and not much else around the house to eat. It was awesome. I only had 4 cups of vegetable broth so I added water to make up the difference. I sauteed the vegetables in some broth instead of oil. I used 1 tsp salt and 10 grinds of pepper. Instead of Harissa paste I used 1 tsp of Sriracha sauce. It is a 10 star for me. So yummy! Thanks for sharing.
Yay! I'm so happy to hear that! Thanks Kristi!
Made it tonight, it's great!! My boyfriend loved it too!
Yay! Glad you both enjoyed it!
I wonder if you know what the adjustment for liquid and timing would be if cooking in an instant pot?
Unfortunately, I don't! I only recently got an Instant Pot and haven't had a chance to try this recipe out with it yet. I'll be sure to update the instructions when I do.
Neither Whole Foods nor Safeway have split red lentils. The lentils they sell are so small I wonder how they could be split and why it would make such a big difference in the recipe. Further, I was unable to find harissa paste. I live in a large metropolitan area. Please help me find these ingredients.
Whole lentils will probably work, but the soup will have a different consistency and take longer to cook. Do you have a Trader Joe's nearby? They carry both ingredients. If you can't find the ingredients in stores I think online would be your best bet would be online - Amazon has them.
It snowed this early morning I’m reading Hungry by Jeff Gordimer this story is about the best chef in the world Redzepi it’s very inspiring and makes cooking ver exciting I love this soup .I added fresh oregano too Going to get a lemon and spinach 🍃Thank you
I'm glad you like it! Sounds like a great book - I'll have to check it out!
delicious and so easy!
Glad you think so! Thanks so much!
YUMM! This soup is sooo good!! My boyfriend and I loved it and its incredibly easy as well. I couldn't find the harissa paste at my grocery store so I sub'd Chile peppers in adobo sauce and it give it a nice smokey flavor.
Sounds delicious! I'm so glad you enjoyed it! Thanks Jessie!
I LOVE this recipe Alissa. Thanks SO MUCH for creating and posting. Tonight is my 2nd time making it abd it'll definitely be in my meal prep line up. I personally only use one carton of low sodium veggie broth equivalent to four cups and used the hot fire roasted diced tomatoes qith cayenne pepper, no coriander(I don't have any lol) and no lemon juice or fresh garnish. AMAZING!!!! HAPPY THANKSGIVING if you celebrate, enjoy time with loved ones.
Yay! I'm so glad you like it! Thank you, and I hope you had a wonderful Thanksgiving as well!
Just finished making this. Oh my gosh it is fabulous! I have never made lentil soup in my life but recently switched to a vegan diet and had some red lentils, so this was awesome thank you for the recipe will be making again and again.
Wonderful! I'm glad you're enjoying it! Thanks Carmen!
I made this for lunch. It was very good. I will make again!
Sooo good! Every recipe of yours I try becomes a favorite. This one is no exception! Will definitely make again!
This was absolutely amazing! I ate until I was about to burst! Thanks so much for sharing. I didn't have harissa paste but had harissa seasoning. I added 2 teaspoons and it was perfect!
Great and easy recipe! I made the soup yesterday and my family loved it! The lemon really added brightness to the soup.
This one has been sitting in my bookmarks for ages! I can't believe I haven't tried it earlier. So simple and versatile --I added carrots to my version . Love it and will be doing it again for sure! :)
Sending lots of good vibes :)
Looks delicious. Comforting food like this is what we all need this week.
I can’t believe how simple and delicious this is. My family is newly embarking on a vegetarian lifestyle, so we’re having to re-learn now to cook. I made this soup for supper tonight, along with fresh flatbread. Everyone gave the meal five stars (including my picky six year old).
Excellent, fast, and easy. I topped it with the feta but also fresh arugula, tomatoes and cucumbers. Everyone loved it. Thanks for the recipe.
I love this soup and so does my family!!! I have been following you for a few months and every recipe I have tried has been outstanding. Thanks for sharing healthy and delicious ideas!!!
Easy, healthy, and incredibly delicious
This makes me hungry! 🙂 Thank you…amazing recipe.
This is a great lentil soup recipe. I am always looking for quick and easy recipes these.