A traditional Lebanese soup in which red lentils cook down with onion, potatoes and zucchini to a smooth consistency, then are finished with Swiss chard or kale, cumin and fresh lemon juice. Light, fresh and aromatic — and even better the next day.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- tridoshic (vata ° · pitta ↓ · kapha ↓)
TCM: Red lentils and cumin gently warm, while lemon and zucchini cool — the result is balanced.
Ayurveda: Lemon and a fresh acidity refresh, while the lentils offer light nourishment without heaviness.
Ingredients
- Dry red lentils – 240 ml
- Water or vegetable stock – 2.4 l
- Extra virgin olive oil – 2 tbsp
- Red onion, finely chopped – 1 large
- Potatoes, diced – 2 medium
- Zucchini, diced – 2 medium
- Swiss chard (leaves and stems) or kale, chopped – 300 g
- Ground cumin – ½ tsp
- Salt and black pepper – to taste
- Fresh lemon juice – 60 ml (approx. 1–2 lemons)
Method
Soup base
- Heat the olive oil in a pot over medium heat. Add the onion and sauté for 5–7 minutes until soft and fragrant.
Cooking the lentils
- Add the rinsed lentils and potatoes and pour in the water or stock. Bring to a boil, then lower the heat and simmer for about 25 minutes, until the lentils and vegetables are soft.
Adding the vegetables
- Stir in the chopped Swiss chard and zucchini, cover and simmer for another 5–10 minutes, until the chard wilts. If you're using kale, add it 5 minutes earlier.
Finishing and seasoning
- Take off the heat and stir in the cumin and lemon juice. Taste and adjust with salt, pepper or lemon.
Serving
Serve hot, 300 ml per portion, ideally with a slice of whole-grain or pita bread.
Key ingredients
- Red lentils
- Quickly digestible protein; cooks down to a creamy texture.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
- Zucchini
- Light, high in water, gentle on the stomach.
- Cumin
- Supports digestion and eases bloating; a source of iron.
Why it’s good for the body
- Lentils are a rich source of plant protein, fiber and minerals.
- Swiss chard provides vitamins A and K and iron.
- Lemon refreshes and traditionally supports digestion and iron absorption.
- Potatoes and vegetables add complex carbohydrates and beta-carotene.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- For a smoother consistency, you can blend part of the soup.
- For a zestier touch, add a pinch of sumac.
- The soup is excellent on the second or third day, too — the flavors deepen.