Recipe Beginnings
This lentil soup recipe originated from the Mediterranean Cookbook on Amazon. We tried it on a whim and instantly fell in love. As always, we made a few alterations such as doubling the recipe so we have leftovers, using a full 16 oz bag of red lentils to avoid waste, omitting the butter altogether, and adding salt to the onions at the beginning of the cooking time. The flavors of the cumin, onions, lemons, and yogurt come together in a way that is so surprising and delicious!
History of Lentils
On the other hand, it’s not surprising at all that lentil soup is delicious — there’s a reason some recipes have been around for hundreds, if not thousands, of years. For an example of how long lentil soup has been eaten, in Genesis 25:30-34 we read about Esau selling his birthright to Jacob for “red pottage” or “pottage of lentiles.” See this Wikipedia article for more info.
Lentil soup is also traditionally eaten by Muslims during Ramadan. It is served at Iftar, the evening meal after fasting during daylight hours. Lentil soup helps replenish the body’s fluids in preparation for other foods. See this article for more info on traditional Ramadan foods.
Nutrition
The taste is one thing, but health benefits are another reason this dish has stood the test of time. From myPlate.gov we learn:
“The nutrition found in beans, peas, and lentils are similar to foods in both the vegetables food group and the protein foods group. Like vegetables – beans, peas, and lentils are excellent sources of fiber, folate, and potassium. And like protein foods – they are excellent sources of plant protein, also providing iron and zinc.”
From lentils.org we learn that lentils are a fantastic source of folate:
“Did you know? Out of all plant-based foods, lentils contain the most folate! Lentils are an excellent source of folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. Folate also plays an important role in lowering artery-damaging homocysteine. In addition, the water-soluble vitamin may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume.”
The Mayo Clinic also tells why folate is important for women of childbearing age:
“The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.”
See this NPR article from 2009 for more interesting discussion points about lentils, including info about pairing lentils with a whole grain such as brown rice for a complete protein source, meaning all the essential amino acids are present.
Spices
The Spice House has reliably come through for me with every spice I’ve purchased from them. While regular grocery store spices will do, The Spice House quality is noticeable. Quality in, quality out. I buy my spices the first time in a glass jar from The Spice House, and then I buy the flatpacks for refills. The flatpacks ship for free! I’ve never had a bad experience with this company to date. The cumin seeds and ground coriander take this chorba al-adas to the next level!
Cost
Lentils are extremely affordable. As of March 2024, lentils cost about 1/5 (or 20%) of the price of ground beef, per pound ($1.34 vs $6.97 per pound). They also store well in the pantry for months. The more I learn about lentils and the more I cook with them, the more of a lentil fan I become. I feel that I can empathize with Esau just a bit more now that I know more about lentils!
Chorba Al-Adas
Equipment
- whisk
Ingredients
For the soup
- 14 cups water
- 5 Tablespoons chicken bouillon powder
- 16 oz red lentils, rinsed and drained
- 1 cup short-grain white rice, or brown rice, rinsed and drained
- 4 teaspoons cumin seeds
For the onions
- 4-8 Tablespoons olive oil
- 2-4 onions, halved and finely sliced
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- salt and pepper to taste
Toppings
- lemon wedges
- thick, creamy, plain yogurt
Instructions
- Bring all the ingredients for the soup to a boil in a large stock pot. Boil for 3-4 minutes. Reduce the heat and simmer uncovered for about an hour, until the lentils and rice have cooked to a thick pulp.
- While the soup is simmering, heat the oil in a large frying pan over medium to medium-high heat. Stir in all of the ingredients for the onions including the salt. The salt will help draw out the moisture of the onions and will cook them faster. Saute the onions until nicely browned and translucent, about 20 minutes. Stay by them and stir until done. Set aside.
- When the lentils are finished simmering, beat the lentils and rice with a whisk until the mixture is creamy. We don't recommend using an immersion blender because the texture doesn't come out right.
- Serve the lentil soup with the onions, lemons, and a dollop of yogurt. Be sure to squeeze the lemon juice from the wedges into the soup, as the lemon taste along with the onions and yogurt is important in the overall flavor.