Make a large pot of this healthy, vegetarian (and vegan) Lebanese Lentil Soup. It features green lentils, kale (or other leafy greens), sweet potato, fresh ginger, plenty of garlic and bright lemon juice. This recipe yields several servings, freezes well, and makes a comforting, budget-friendly meal for busy nights.
Lebanese Lentil Soup
This recipe is generous in volume and perfect for dinner, with leftovers that freeze beautifully for lunches or quick dinners later in the week. The soup is full of plant-based protein and fiber from the lentils and plenty of vitamins from the vegetables. The garlic and lemon give the soup a fragrant, bright finish while the ginger adds warmth if you choose to include it.
The method is straightforward: simmer the lentils in broth until tender, then add diced vegetables and the tougher parts of the greens. A quick sauté of garlic and chopped cilantro finishes almost raw so the herb stays vibrant. Add the lemon and turn off the heat, then stir in the leafy greens and let them gently wilt in the covered pot for best texture and nutrient retention.
Why this soup is healthy
Lentils are an affordable source of plant-based protein and provide iron, folate and fiber. Combined with vegetables such as carrots, celery, sweet potato and dark leafy greens, this soup delivers a balanced mix of carbohydrates, protein and micronutrients. The recipe is naturally low in fat if you use olive oil, and it can be made gluten-free depending on the broth you choose.
Ingredients
- 1 pound dry green lentils, rinsed (about 2 1/2 cups dry)
- 2 boxes (32 oz each) vegetable broth (check labels if you need gluten-free) — about 8 cups total
- 5 cups water
- 2 large carrots, diced (1/4 inch)
- 3 large celery stalks, diced (1/4 inch)
- 1 large sweet potato, peeled and diced (about 10 oz; 1/4 inch)
- 1 1/2 cups chopped cilantro (one large bunch or two small)
- 1 whole bulb garlic, peeled and minced (adjust to taste)
- 2 tablespoons butter or olive oil
- 1 teaspoon kosher salt (adjust to taste)
- Juice of 1 lemon
- 2 tablespoons fresh grated ginger, optional
- 6 cups (about 1 bunch) Lacinato kale, Swiss chard or any preferred greens, stems and leaves separated
Directions
- In a large pot or Dutch oven combine the rinsed lentils, vegetable broth and water. Bring to a boil, cover and simmer until the lentils are tender, about 30 minutes.
- While the lentils cook, wash the greens. Cut the stems into small pieces and reserve the leaves in large pieces.
- In a medium skillet, melt the butter or heat the olive oil. Add the minced garlic and cook less than 1 minute — do not brown. Add the chopped cilantro, stir briefly until it softens but remains bright, then remove from the heat and set aside.
- When the lentils are soft, add the diced celery, carrots, sweet potato, kale stems and grated ginger (if using). Simmer until the vegetables are tender, about 15 minutes.
- Add the cilantro and garlic mixture and the lemon juice; simmer for 2–3 minutes to blend the flavors.
- Remove the pot from the heat. Add the kale or other greens, cover the pot and let sit for 10 minutes so the leaves gently wilt. Stir and serve.
Yield and timing
Yield: about 16 cups (roughly 10 servings). Prep time: 10 minutes. Cook time: about 1 hour. Total time: approximately 1 hour 20 minutes.
What to serve with it
This lentil soup is satisfying on its own, but it pairs nicely with warm pita, crusty bread or a crisp salad for a fuller meal. A simple side of roasted vegetables or a grain salad will also complement the flavors.
How to freeze and reheat
Refrigerate leftovers for up to four days or freeze in freezer-safe containers or sealed bags for up to six months. Lay bagged portions flat in the freezer for easy storage and quicker thawing. To thaw, move to the refrigerator overnight or reheat from frozen in short intervals in the microwave, stirring between intervals, or simmer gently on the stovetop until heated through.
Variations
- Substitute green lentils with brown or red lentils if needed; cooking times may vary slightly.
- Swap kale for Swiss chard, spinach or another leafy green.
- Replace sweet potato with butternut squash for a different flavor profile.
- Reduce the garlic if you prefer a milder taste; 4–5 cloves works well for many palates.
Nutrition (approximate per serving)
- Calories: 260 kcal
- Protein: 13.5 g
- Carbohydrates: 45.5 g
- Fat: 3 g
- Fiber: 9 g
- Sodium: ~276 mg (depends on broth)
Notes
The original version uses a whole bulb of garlic for a pronounced garlic flavor. If you prefer less pungency, reduce the garlic to 4–5 cloves. The cilantro is briefly wilted in the garlic oil so it retains color and fresh flavor; you can fold it in raw at the end if you prefer.
Enjoy a nourishing, easy-to-make Lebanese Lentil Soup that stores well, feeds a crowd, and adapts to the vegetables you have on hand.