Ingredients
Soup Base
- 2 teaspoons oil
- 5 cloves garlic, minced or finely chopped
- 1 1/2 cups chopped onion (red or yellow)
- 3/4 teaspoon salt, divided
- 1 cup chopped carrots (thin half moons)
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 2 teaspoons spice blend (such as harissa, shawarma, sumac, or a combination)
- 1/2 teaspoon black pepper (or cayenne, or both)
- 6 cups vegetable stock
- 1 cup dried lentils (brown or green)
- 1 cup peeled and cubed potatoes
- 1 cup chopped tomatoes
- 2 to 3 cups chopped baby kale (or spinach or a mix)
- 1 tablespoon lemon juice (or more, to taste)
Toasted Seed Topping
- 1/2 teaspoon oil
- 2 tablespoons pumpkin seeds
- 2 tablespoons hemp seeds
- 2 tablespoons sesame seeds
- 1/2 teaspoon Aleppo pepper flakes
- 1/2 teaspoon lemon zest
Garnish
- Non-dairy yogurt
- Fresh herbs such as cilantro or parsley
Instructions
- Prepare lentils: Wash the lentils thoroughly to remove any debris, then drain and set aside.
- Sauté garlic: Heat a large pot over medium heat and add the oil. Once hot, reduce heat to low and cook the minced garlic until it starts to turn golden, releasing its aroma.
- Cook vegetables and spices: Increase heat to medium. Add chopped onions, carrots, and 1/4 teaspoon salt. Cook for 5 to 7 minutes until onions begin to turn golden on edges. Stir in tomato paste and cook until fragrant. Add oregano, spice blend, and black pepper; stir well to coat all ingredients evenly.
- Add stock and lentils: Pour in vegetable stock and stir well. Add the drained lentils and another 1/4 teaspoon salt. Bring to a boil, then partially cover and reduce heat to just below medium. Simmer for 15 to 20 minutes.
- Add potatoes: Add peeled and cubed potatoes, partially cover again, and continue cooking until lentils and potatoes reach desired tenderness, about 15 to 20 minutes more.
- Add greens and tomatoes: Stir in chopped tomatoes, baby kale (or spinach), and lemon juice. Cook for 2 to 4 minutes until greens begin to wilt and change color. Taste and adjust seasoning with salt, spices, heat, or more lemon juice as preferred. Optionally stir in 1 tablespoon balsamic vinegar and/or 1 tablespoon nutritional yeast for extra flavor, then turn off the heat.
- Toast seeds: Heat a small skillet over medium heat and add oil. When hot, add pumpkin seeds, hemp seeds, and sesame seeds. Reduce heat to medium-low and toast until seeds are fragrant, lightly golden, and pumpkin seeds start to pop. Turn off heat and mix in Aleppo pepper flakes and lemon zest.
- Serve: Ladle the soup into bowls and top generously with non-dairy yogurt, fresh herbs, and the toasted seed mixture for texture and added flavor.
Notes
- Lentils should be picked through to remove debris and rinsed well for best texture.
- The spice blend can be customized with combinations like harissa, shawarma, or sumac according to taste preference.
- Add more or fewer potatoes depending on preference for thickness and heartiness.
- For more tangy flavor, additional lemon juice, balsamic vinegar, or nutritional yeast can be added to the finished soup.
- The toasted seed topping adds a delightful crunch and smoky, spicy notes—don’t skip it!
- Use non-dairy yogurt and vegetable stock to keep this recipe vegan.
- This soup freezes well for meal prep and can be reheated gently on the stovetop.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
