A healthy and filling vegan lentil soup bursting with Middle Eastern spices and flavors. A comforting bowl for days when you need something warming and satisfying.
Many Chicago locals remember a beloved Persian restaurant called Reza’s. The region’s cuisine is appreciated by a diverse crowd — including the city’s Russian, Georgian and Armenian communities — largely for its char-grilled meats, fragrant basmati rice and rich, aromatic dishes.
Growing up, my family often visited Reza’s. I always felt excited when we went — I would daydream about the meal all day at school. The portions there were enormous. Most people at our table left food on their plates, except for my dad, my uncle and my younger self — we always polished off everything. My mom would warn me to stop, but I never listened. After the meal I would slump back in my chair, content and full, often ready for a nap.
Over the years I’ve replicated most of my favorite dishes from that restaurant. I successfully recreated their popular lemony mushrooms, and other favorites as well. Still, one recipe eluded me for a long time: their lentil and tomato soup. It’s vegan, full of flavor, and pairs beautifully with a platter of fresh parsley, radishes and feta — which the restaurant always served alongside.
I finally made this soup on a whim and was pleasantly surprised by the result — so was my husband. I left a bowl out while I went upstairs to write, and when I came back the bowl was completely clean.
“It’s even better than Reza’s!” he declared.
That was music to my ears — my version impressed him, and the victory felt delicious.
This version is adapted and adjusted to emphasize traditional Middle Eastern spices and to suit a vegan lifestyle. Sumac, in particular, adds a bright tartness that complements the lemon and tomatoes.
Persian Lentil Soup
4.7 from 11 reviews
- Author: Mila Furman
Description
A healthy and filling vegan lentil soup bursting with Middle Eastern spices and bright lemon. This warming, flavorful soup is great for chilly days or when you want a nourishing, aromatic meal.
Ingredients
Scale
- 1 cup lentils, rinsed
- 8 cups vegetable stock
- 1 tablespoon olive oil
- 1 large onion, finely chopped or pureed
- 4 garlic cloves, crushed
- 1 can stewed tomatoes (15 oz, crushed)
- 2 teaspoons salt (adjust to taste)
- 1 bunch parsley, finely chopped
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 2 tsp sumac
- 3 tsp 7-spice blend
- 1/4 cup brown basmati rice (optional, uncooked)
- juice of 1 lemon (plus extra to taste)
Instructions
- Heat the olive oil in a 5-quart pot. Sauté the finely chopped or pureed onion and crushed garlic over medium heat until soft and translucent; avoid coloring them.
- Add the rinsed lentils and vegetable stock. Bring to a boil, then reduce the heat, cover and simmer on medium-low for about 25 minutes.
- Stir in the crushed tomatoes, chopped parsley and all seasonings. Cook for another 5 minutes to meld flavors.
- If using rice, add the brown basmati rice now. Reduce heat and simmer for 25–30 minutes, or until the lentils (and rice, if added) are tender. Stir in the lemon juice, then taste and adjust salt, pepper and lemon to your preference.
- Ladle into bowls and garnish with additional chopped parsley and, if desired, crumbled feta for a salty contrast (omit feta to keep the soup fully vegan).
Notes
Parsley might seem like a lot, but it contributes a fresh, authentic flavor that brightens the soup. The rice is optional — add it if you want a heartier, more filling bowl. For a smoother texture, pulse the onions and garlic briefly with a few tablespoons of water in a blender or food processor. Cooking times vary by lentil type; if the lentils aren’t tender after the listed time, continue simmering until they reach your preferred doneness.
Sumac lends a tart, citrus-like note and is commonly used across Middle Eastern cuisine; it complements lemon and tomatoes very well. The 7-spice blend (a mix often including cumin, coriander, paprika, nutmeg, cinnamon and cardamom) adds warm, aromatic depth and helps create that classic regional flavor profile.
- Category: Soup
- Cuisine: Persian
