Middle Eastern Red Lentil Soup With Sumac and Mint

This soup reminds me of my Middle Eastern travels. This recipe was adapted from veggiegrettie.com. I’ve made it several times over the winter and never get tired of it. I hope you enjoy it!

Sumac is a natural antioxidant that can be used in this recipe.

Servings: 4-6 vegan, gluten-free


  • 2 tbsp olive oil
  • One onion, finely sliced
  • Finely chop two courgettes
  • One carrot finely diced
  • Finely chop one stick of celery
  • Salt pinch
  • Finely chop 3 or 4 cloves of garlic
  • 1 tbsp of paprika
  • Cumin seeds 2 tsp
  • 1/4 tsp dried chili flakes
  • 1/4 tsp cayenne pepper
  • 3 tbsp tomato paste
  • One tomato, chopped
  • Fresh mint or dried mint, two tablespoons
  • Red lentils dried 1 cup
  • 1/4 cup brown rice
  • 1/4 cup quinoa (I use red)
  • Add approx 2.5 liters of vegetable stock as needed
  • Sumac, 1 tbsp (optional).
  • salt & black pepper
  • Fresh mint leaves chopped for garnish
  • Sumac as a garnish (optional).
  • Lemon wedges to be served


  1. In a large pot, combine the olive oil, garlic cloves, cumin seeds, and paprika with chili flakes, cayenne, and chile flakes. Heat over medium-high heat for one minute.
  2. Add the vegetables (onions and courgettes), half of the mint, and a pinch of salt. Cook for 4-5 minutes, until the vegetables are softened and slightly golden. Add tomato paste & tomato to the pan and continue cooking for another 5 minutes.
  3. Stir in the spices and vegetables with the brown rice, quinoa, and lentils. Add 3/4 of the vegetable stock/water. Season with black pepper and salt, then add the dried mint. Bring to a boil. Cover the pot and reduce the heat to a simmering temperature for 35-40 minutes. Add the remaining stock until you reach the desired consistency.
  4. Taste for seasoning and add more mint or salt if needed.
  5. Serve in soup bowls with fresh mint chopped, sumac, and Greek or other natural yogurt.

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