Iftar Ramadhan traditions -Red lentil soup

Vegan Red Lentil soup

Course: Soup
Cuisine: Middle Eastern
Prep Time: 15 minutes
Cook Time: 45 minutes
Soaking time: 2 hours
Total Time: 3 hours
Servings: 4
Calories: 398kcal
Author: Razena Schroeder
Simple and nutritious vegan red lentil soup that makes delicious light meal
Print Recipe



  • 250 ml dried and split red lentils approximately 1 cup
  • 60 ml olive oil divided, approximately ¼ cup
  • 1 red onion finely chopped
  • 1 carrot grated
  • 15 ml flour approximately 1 tablespoon
  • 500 ml vegetable stock approximately 2 cups
  • 500 ml water approximately 2 cups
  • 1 clove garlic sliced
  • 1.25 ml chili flakes approximately ¼ teaspoon
  • 2.5 ml Salt adjust to taste
  • Black pepper

Garnish optional

  • 30 ml Parsley chopped
  • 1/2 Lemon juice and rind, to taste


  • Rinse the lentils twice then soak for at least 2 hours.
  • Heat 30 ml of olive oil in a soup pot and sauté the onions until soft.
  • Add the flour and cook for 1 minute before adding the drained lentils, garlic and chili flakes.
  • Add the stock or water and bring to the boil, then reduce the heat and simmer for 40 minutes or until the lentils are soft.
  • Blend the soup until creamy and completely smooth. I used a stick blender.
  • Add the remaining 30 ml oil and blend until incorporated.
  • Adjust the thickness with more hot stock or water, if required.
  • Check the seasoning and add salt and freshly ground black pepper.
  • Serve with a sprinkling of chopped parsley and lemon zest and a wedge lemon.


Calories: 398kcal | Carbohydrates: 48g | Protein: 17g | Fat: 15g | Saturated Fat: 2g | Sodium: 773mg | Potassium: 746mg | Fiber: 20g | Sugar: 4g | Vitamin A: 3565IU | Vitamin C: 23mg | Calcium: 64mg | Iron: 5.7mg