Iraqi Lentil Soup (Vegan/Gluten-free/High protein) (2025)

Super easy and nourishing soup that’s ready in 30 minutes. This Iraqi lentil soup only calls for a handful of ingredients and there’s no blending required (less washing up!). It’s also fairly high in protein and fibre.

I feel like Iraqi food (and Middle Eastern food in general) doesn’t get anywhere near the attention it deserves. I know I’m biased when saying this (because I grew up eating it), but Middle Eastern food is the tastiest, most delicious cuisine ever! It can also be fairly healthy with lots of colourful veggies, protein, spices and fresh herbs.

As you can imagine for a hot country like Iraq, soups weren’t the most popular thing to eat. This is the one and only soup I remember eating growing up. It was usually served during the holy month of Ramadan to open fast with.

The great thing about soups in general is that they’re easily adjustable towhat you like and prefer. You can use any spices you like, although I would argue that cumin is essential in this recipe. You can also add things like vegetables or even chicken or tofu if you want to bump up the protein content to make it a main meal.

You can enjoy this Iraqi lentil soup as an appetiser or a main meal with a side of crusty bread. I don’t usually blend it as I like a bit of texture, but of course you have the option to blend it if you prefer a smoother soup.

What you need to make this Iraqi lentil soup:

Red split lentils – you can get these from any supermarket. The great thing about red lentils is unlike other beans & pulses, they don’t need soaking or cooking before hand. They’re fast cooking, making them great for speedy meals like this one.

White onion – Adds a lovely flavour to the soup.

Spices – Cumin is the essential spice in this soup. It goes so well with lentils. Really you can use any spices you like. I’ve also gone for curry powder and chilli.

Vegetable stock – I usually use stock pots for ease, but stick cubes or homemade stock also work.

Lemon juice – To add just a hint of acidity.

How to make this Iraqi lentil soup:

This soup is as easy as they come. You don’t even have to do any peeling and barley any chopping, apart from chopping the onion. Everything goes into one pot, bring to a boil then simmer for 20-25 minutes until the lentils are soft. You don’t even need to blend it if you don’t mind a textured soup (which I do!). Of course you have the option to blend it if you want.

All you have to do to make this Iraqi lentil soup is…

• Heat the oil in a large pan and sauté the onions for 5 minutes.

• Add the lentils, spices, veg stock and water.

• Bring to a quick boil, then lower the heat and simmer for 20 minutes.

• Take off the heat and add the lemon juice. Serve with fresh coriander

How to store your Iraqi lentil soup:

You can store it in the fridge in an air-tight container for up to a week. It also freezes well for at least 3 months. Making it perfect for meal prep!

Why you need to try this Iraqi lentil soup:

• It’s super easy
• Calls for just a handful of ingredients
• Great source of protein
• Filling & satisfying
• Vegan & gluten-free
• Easily adjustable
• Ready in 30 minutes
• And it’s delicious & warming

If you liked this Iraqi lentil soup, you may also enjoy the below recipes:

• Easy Dal With Vegetable Paratha
• Chilli Butternut Squash Soup
• Coconut Edamame Noodle Soup

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40 Comments

1. 

   EkaNovember 21, 2022 at 1:04 pm - Reply

   You can find this soup almost everywhere in the Middle East and North Africa region. I have never heard it called Iraqi soup.

   • 

     NadiaNovember 21, 2022 at 1:13 pm - Reply

     I don’t know how other countries make it as I’ve never tried them 🙂 This is the version I know that I grew up eating in Iraq.

     • 

       MartinNovember 21, 2022 at 10:55 pm - Reply

       
       Thank you for this recipe, I’m looking forward to trying it, sounds delicious.

       • 

         NadiaNovember 23, 2022 at 5:37 pm - Reply

         Thanks Martin 🙂 Let me know what you think once you’ve tried it!

     • 

       JanNovember 26, 2022 at 9:41 pm - Reply

       This looks like a great recipe. I have whole red lentils in the pantry, but no split. Can I use them instead?

       • 

         NadiaNovember 27, 2022 at 6:54 pm - Reply

         Hi Jan 🙂 whole red lentils will also work, they may take a little longer to cook. You always have the option to blend the soup at the end if it’s not smooth enough for your liking 🙂

   • 

     JennyFebruary 18, 2023 at 5:51 pm - Reply

     
     Any other recipe I looked at had a load of other ingredients. This is a very simple and delicious soup

2. 

   KatieNovember 23, 2022 at 6:20 pm - Reply

   
   Loved it, thank you!

   • 

     NadiaNovember 24, 2022 at 10:43 pm - Reply

     So glad you enjoyed it Katie ? xx

   • 

     TARAFebruary 17, 2023 at 6:37 pm - Reply

     When simmering, should the pot be covered?

   • 

     Iris BOctober 31, 2023 at 4:22 pm - Reply

     See Also

     Creamy Parmesan Italian Sausage Soup

     
     Best lentil soup ever! My grandfather was an Iraqi immigrant—this soup tastes like going to his house. Thank you for posting this. I am going to be making this every week!

3. 

   PaulDecember 13, 2022 at 8:05 pm - Reply

   
   Loved it in Egypt they blend it but just as good

   • 

     NadiaDecember 15, 2022 at 5:18 pm - Reply

     Thank you Paul 🙂 It is usually blended, but I wanted to keep it simple/reduce washing up. You can blend it too if you prefer 🙂

4. 

   WendyDecember 20, 2022 at 10:26 pm - Reply

   Hi – looks so good. Can you explain how much vegetable broth to use?

5. 

   TARAFebruary 17, 2023 at 7:23 pm - Reply

   
   Excellent recipe, very warming and comforting. I first had a soup like this at our local Iraqi restaurant and it is my favorite soup to order out.

   • 

     NadiaFebruary 18, 2023 at 11:50 am - Reply

     So glad you enjoyed it Tara 😀 It’s by far my favourite soup – so much heartier than other soups.

6. 

   chrisFebruary 22, 2023 at 11:01 am - Reply

   
   Thank you – great recipe. Lovely taste and texture unleaded.

   • 

     NadiaFebruary 22, 2023 at 5:30 pm - Reply

     Thank you for your feedback Chris 🙂 so glad you enjoyed it!

   • 

     NouraJanuary 12, 2024 at 1:02 pm - Reply

     
     What are the speckles you garnished with? 😃😃 they look just as appetising.

7. 

   RhondaMarch 31, 2023 at 3:12 pm - Reply

   Looking forward to trying this recipe. I cannot locate vegetable stock pot. I am hoping a vegetable stock cube will work for this recipe

   • 

     NadiaApril 3, 2023 at 2:14 pm - Reply

     Hi Rhonda 🙂 Yes a vegetable stock cube will work the same x

8. 

   ElleApril 14, 2023 at 12:10 pm - Reply

   How much vegetable
   Stock? 1 cup? 1 carton?

   • 

     NadiaApril 23, 2023 at 2:44 pm - Reply

     I used a vegetable stock pot, which is concentrated stock and the equivalent to 1 stock cube. You just add it straight into the pan. If you’re using homemade stock, add 1.5 litres and omit the water.

9. 

   LLMApril 19, 2023 at 10:08 pm - Reply

   The recipe says 1 vegetable stock pot, I am sure that you just mean the liquid vegetable stock but how much of it?

   • 

     NadiaApril 27, 2023 at 4:12 pm - Reply

     We have vegetable stock pots in the UK, which is equivalent to 1 stock cube. You don’t need to add more liquid, just the 1.5 litres of water. If you’re using homemade stock, add 1.5 litres and omit the water 🙂

10. 

    MartaApril 19, 2023 at 11:29 pm - Reply

    Is it ground cumin powder?

    • 

      NadiaApril 27, 2023 at 4:06 pm - Reply

      Yes 🙂

11. 

    Paul MaherSeptember 5, 2023 at 10:46 am - Reply

    I had a bag of red lentils just sitting there in the cupboard. I thought I’d try something different and came across Nadia’s recipe.

    Utterly amazing!

    Simple, quick and gorgeous. Easy to follow and so easy, cheap and worth while. Nadia, I’m so grateful. You have given me new appreciation of lentils and , above all, boosted my willingness to try something new. I’m hooked! Thank you! X

    • 

      NadiaSeptember 5, 2023 at 11:58 am - Reply

      I’m so glad you enjoyed it Paul 😀 It’s my favourite way to eat lentils and definitely my favourite soup! Thank you for your feedback 🙂 X

12. 

    CindyOctober 4, 2023 at 3:22 pm - Reply

    
    I tried this recipe, it was so simple and delicious, thank you for sharing Nadia ❤️

    • 

      NadiaOctober 4, 2023 at 4:40 pm - Reply

      So Glad you enjoyed it Cindy 😀 Thank you for your feedback! xx

    • 

      RoOctober 30, 2023 at 2:39 pm - Reply

      
      I have been looking for a recipe for this soup for ages as where I live in the North there is a very large Kurdish community in my city and a wonderful Kurdish restaurant that I often go to and they serve this lentil soup included matter of course if you order a main dish and I’ve always thought it was totally delicious. I love the warmth of the cumin, and the heat of chilli and the slight acidity of the lemon. Easy but great recipe!!

13. 

    JayDecember 7, 2023 at 11:06 pm - Reply

    
    Simply delicious!!! I made it for myself after completing a 72-hour fast! I can’t say enough about this wonderful dish. I pureed mine in a food processor and it was on point. Thanks for sharing.

14. 

    pamelaDecember 24, 2023 at 8:57 pm - Reply

    
    Love this soup.So easy to make and spices lift it toa different level.Also very healthy!

15. 

    PaulApril 27, 2024 at 5:00 pm - Reply

    
    This is so nice 😀

    • 

      NadiaApril 30, 2024 at 4:52 pm - Reply

      So glad you enjoyed it Paul 😀

16. 

    DatromApril 28, 2024 at 11:24 am - Reply

    What aspect of Iraqi lentil soup do you think makes it a particularly comforting and nourishing dish, especially considering its simplicity and ease of preparation?

17. 

    JenSeptember 23, 2024 at 8:19 pm - Reply

    
    This is a great recipe. Simple, quick, delicious and healthy. Thanks!

    • 

      NadiaSeptember 24, 2024 at 12:07 pm - Reply

      By far my favourite soup 🥰 so glad you enjoyed it too Jen! xx

18. 

    JuliaOctober 6, 2024 at 2:29 pm - Reply

    
    This is wonderful for a chilly day, very simple and delicious. Thanks for saving the forgotten lentils from my cupboard 😀

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