High Fiber Lebanese Lemon Lentil Soup – Zesty, Hearty & Wholesome

Lebanese Lemon Lentil Soup — known as Adas b Hamod — is a bright, comforting, and nutrient-rich dish made with lentils, leafy greens, garlic, and a generous splash of lemon juice. This version is high in fiber thanks to hearty lentils and vegetables, making it not just delicious but also incredibly nourishing.

Popular throughout Lebanon and the Levant, this soup is a staple during colder months and during Lent, often served with warm flatbread or rice. It’s naturally vegan, gluten-free, and loaded with plant-based protein, making it a satisfying meal that’s as restorative as it is flavorful.

Tangy, garlicky, and full of earthy goodness, Lebanese lemon lentil soup proves that simple ingredients can deliver bold, feel-good flavor.

Ingredients Overview

This high-fiber version sticks to traditional roots while loading up on vegetables to boost both nutrition and flavor.

Lentils

• Brown or Green Lentils: Hold their shape and provide a hearty texture. High in fiber, protein, and iron.

• Alternative: Red lentils will break down and create a creamier texture, but they cook faster and change the traditional texture.

Aromatics

• Yellow Onion: Sautéed to create a flavorful base.

• Garlic: A must-have. Sautéed and added raw at the end for layered flavor.

• Carrots & Celery: Added for sweetness, crunch, and fiber.

Greens

• Swiss Chard or Spinach: Traditional in Lebanese versions. High in iron and fiber.

• Alternatives: Kale, collard greens, or a blend of leafy greens.

Herbs & Seasoning

• Cilantro (Fresh): Sautéed with garlic for a unique, herby note.

• Cumin: Adds subtle warmth and earthiness.

• Salt & Black Pepper: Adjust to taste.

• Optional: Crushed red pepper flakes for a little heat.

Lemon

• Fresh Lemon Juice: Stirred in at the end to brighten and balance the earthy lentils.

• Optional Garnish: Lemon zest or lemon wedges on the side.

Olive Oil

• Extra Virgin Olive Oil: Used for sautéing and finishing. Adds richness and healthy fats.

Broth or Water

• Vegetable Broth: Adds more flavor.

• Water: Works fine if well-seasoned.

Step-by-Step Instructions

1. Sauté the Base Vegetables

In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add:

• 1 chopped yellow onion

• 2 diced carrots

• 2 diced celery stalks

Sauté for 6–8 minutes until soft and fragrant.

2. Add Garlic & Cilantro

Add:

• 4 minced garlic cloves

• ½ bunch fresh cilantro, chopped

Sauté for another 1–2 minutes until fragrant and slightly wilted.

3. Add Lentils & Broth

Stir in:

• 1½ cups brown or green lentils (rinsed)

• 6 cups vegetable broth or water

• 1 tsp ground cumin

• Salt and pepper to taste

Bring to a boil, then reduce to a simmer. Cover and cook for 30–35 minutes until lentils are tender but not mushy.

4. Add Greens

Stir in:

• 4–5 cups chopped Swiss chard, kale, or spinach

Simmer for another 5–7 minutes until greens are soft.

5. Finish with Lemon

Turn off heat and stir in:

• Juice of 2 lemons (about ¼ cup)

• Optional: more chopped cilantro or a drizzle of olive oil for serving

Taste and adjust salt, lemon, or spice as needed.

6. Serve

Ladle into bowls and serve hot with:

• Warm pita or flatbread

• Lemon wedges

• Optional: cooked brown rice stirred in for extra fiber and bulk

Tips, Variations & Substitutions

• Don’t Skip the Lemon: It’s essential for the signature flavor of this soup.

• Layer the Garlic: Some gets sautéed, some added fresh at the end for punch.

• Use Chard Stems: Chop them finely and add with onions for zero waste.

• Bulk It Up: Stir in cooked quinoa or brown rice to make it even heartier.

• Creamier Version: Blend 1–2 cups of the soup and stir back in for a thicker texture.

Substitutions

• No Cilantro? Use parsley or leave it out — the lemon will still shine.

• Low-Sodium Diet: Use water or homemade unsalted broth and control salt to taste.

• Low-FODMAP: Swap onion and garlic for the green part of scallions and garlic-infused oil.

Serving Ideas & Occasions

This soup is perfect for:

• Weeknight Meals: Quick, hearty, and one-pot.

• Meal Prep: Keeps well and tastes better the next day.

• Detox or Light Meals: Fiber-rich and nourishing.

• Cold Weather: Warming without being heavy.

Pair with:

• Toasted pita or sourdough

• Simple cucumber yogurt salad

• Pickled vegetables for tangy contrast

• Roasted chickpeas or nuts for crunch

Nutritional & Health Notes

This soup is a nutritional powerhouse:

• High Fiber: Lentils, vegetables, and greens deliver ~15g fiber per serving.

• Plant-Based Protein: Lentils provide ~18g protein per cup cooked.

• Vegan & Gluten-Free: Naturally free of animal products and gluten.

• Low in Fat: Olive oil adds healthy fats in moderation.

Key Nutrients:

• Iron, Folate, Potassium, Vitamin C (from lemon and greens)

Portion Tip: A bowl plus a slice of whole-grain bread or a scoop of rice makes a filling meal under 400 calories.

FAQs

Q1: Can I freeze this soup?

A1: Yes. It freezes well for up to 3 months. Leave out the lemon until reheating for the freshest taste.

Q2: What kind of lentils are best?

A2: Brown or green lentils hold their shape and texture best. Red lentils will turn mushy but are good if you prefer a smoother soup.

Q3: Can I make it in an Instant Pot?

A3: Yes. Sauté aromatics first on Sauté mode, then cook on High Pressure for 10 minutes. Quick release and stir in greens and lemon afterward.

Q4: How long does it last in the fridge?

A4: Up to 5 days. Store in a sealed container and reheat gently on the stove or in the microwave.

Q5: Can I use canned lentils?

A5: Yes, but reduce the broth slightly and cook for less time. Add greens and lemon as usual.

Q6: How do I make it less tangy?

A6: Start with 1 lemon and add more to taste. You can also balance acidity with a touch of maple syrup or a drizzle of olive oil.

Q7: Is it okay to add potatoes?

A7: Absolutely! Add 1–2 diced Yukon Gold potatoes with the lentils for a starchy, creamy boost.

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