Lebanese Lentil Soup (Shorbat Adas)
This Lebanese Lentil Soup (Shorbat Adas) is smooth, deeply spiced, and made in one pot in 30 minutes - red lentils and white rice blended with fried aromatics, tomato paste, cumin, and lemon into a silky, satisfying soup. 17 grams of protein and 11 grams of fiber per bowl. Completely plant-based.
Table of contents
What is Shorbat Adas?
Shorbat Adas literally translates to "lentil soup" in Arabic - shorbat meaning soup, adas meaning lentils. It is the foundational lentil soup of Lebanese and broader Levantine cuisine: a healthy soup made with red lentils, a very popular dish across the Middle East with many variations.
The most traditional versions are relatively simple - red lentils, onion, cumin, and lemon - and the soup is typically blended smooth. What distinguishes this version is the addition of tomato paste (which adds body and depth), white rice (which disappears into the blended soup and contributes a natural silkiness), and carrot (which adds sweetness and additional fiber). Together these produce a soup that is richer, thicker, and more nutritionally substantial than the most basic Shorbat Adas while remaining true to the spirit of the dish.
Why this recipe works
Pre-frying the aromatics. Cooking the onions in olive oil until properly golden, then adding the garlic and spices to bloom in the oil, produces a caramelized base that goes into the broth with the lentils rather than being merely softened. The difference in the finished soup's depth is significant - the cumin and pepper flakes develop a warm, toasted character that raw spices added directly to broth cannot achieve.
Tomato paste for body and depth. Added with the broth and lentils, the tomato paste enriches the soup and adds a gentle sweetness and body that makes the blended result feel fuller and more complex than a broth-only soup. It is not prominent as a flavor - the cumin and lemon dominate - but its absence would be noticeable.
White rice as a natural thickener. A third of a cup of uncooked rice cooked alongside the lentils and then blended into the soup contributes starch that makes the finished result silky and thick without any cream, cornstarch, or thickening agent. To thicken this Shorbat Adas, white rice is used - a traditional technique that produces a silky result.
Red lentils for speed and smoothness. Red lentils dissolve when cooked, which makes them ideal for a blended soup - no pre-soaking, no long cooking time, and they produce a completely smooth result with a hand blender in seconds.
Lemon off the heat. The lemon juice goes in after the pot comes off the heat, just before serving. Added during cooking, lemon juice loses its brightness and the soup can taste slightly flat. Added at the end, it provides a vivid acidity that lifts and balances the cumin and tomato depth.
17g protein and 11g fiber per bowl. These are genuinely exceptional numbers for a soup made in 30 minutes. The red lentils contribute the bulk of the protein and fiber - a cup of uncooked red lentils provides over 50 grams of protein for the full recipe - and the rice adds additional carbohydrate for sustained energy. This is the soup that genuinely functions as a complete, filling meal rather than a light starter.
Ingredient notes
Red lentils - 1 cup, uncooked. The primary ingredient and the main source of protein and fiber. Red lentils require no soaking and cook in 20 minutes. They dissolve as they cook, which is exactly what is needed for a blended soup. Rinse before using.
White rice - a third of a cup, uncooked. The natural thickener. Any short or medium-grain white rice works - it cooks alongside the lentils and disappears entirely into the soup during blending, contributing starch for body. Long-grain rice works slightly less well but is acceptable.
Onions - 2 medium, roughly chopped. The aromatic foundation. Cook until properly golden rather than just softened - the caramelization is what provides depth.
Carrot - 1 large, roughly chopped. Adds natural sweetness, fiber, and color to the finished soup. It blends completely smooth and is not identifiable in the finished dish but its flavor is present.
Garlic - 4 cloves, roughly chopped. Added to the pan after the onions are golden so it cooks for 1-2 minutes without burning.
Olive oil - 3 tablespoons, for frying the aromatics.
Cumin - 2 teaspoons. The defining spice of this soup and one of the most important flavor contributors. Bloomed in the oil with the aromatics rather than added directly to the broth.
Crushed red pepper flakes - 1 teaspoon. For warmth and background heat. Reduce to half a teaspoon for a milder soup.
Tomato paste - 5 oz. A substantial quantity - more than most recipes use - because it is adding body and depth to the soup rather than simply providing a background tomato note.
Vegetable broth - 6.5 cups. The liquid base. Use a good-quality broth; it is the primary cooking liquid and its flavor carries through the finished soup.
Lemon - half a lemon, juiced. Added at the end, off the heat. Essential for balance.
Fresh parsley - a quarter cup, chopped. Some goes into the pot during cooking for background herbal flavor; the rest is scattered over the finished soup at serving.
How to make Lebanese lentil soup
Heat the olive oil in a large pot over medium heat. Add the roughly chopped onions and carrot and cook for 6-8 minutes, stirring occasionally, until the onion is properly golden and softened. Follow up with the roughly chopped garlic and cook for 1-2 minutes until fragrant.
Add the cumin and red pepper flakes to the pot. Stir for 30-60 seconds until the spices bloom in the oil and become fragrant.
Add the tomato paste and stir to combine with the aromatics. Cook for 1 minute.
Add the vegetable broth, rinsed red lentils, uncooked rice, and most of the chopped parsley (reserving a small amount for serving). Stir to combine. Bring to a boil, then reduce the heat to medium-low, cover, and simmer for 20-25 minutes until the lentils and rice are completely cooked through and very soft.
Remove from the heat. Use a hand blender to blend the soup directly in the pot until completely smooth. Alternatively, blend in batches in a standard blender.
Stir in the lemon juice. Taste and adjust seasoning - the soup should be well-seasoned with the cumin prominent and the lemon bright. Add more lemon if needed.
Serve immediately, scattered with the remaining fresh parsley.
Ways to serve
As a standalone meal - 17 grams of protein and 11 grams of fiber per bowl make this genuinely filling as a complete meal. A bowl of Lebanese lentil soup with crusty bread is dinner.
With crusty bread or pita - the traditional accompaniment. The smooth, silky soup is excellent for dipping. A warm pita alongside or a piece of sourdough to tear and dip is the correct way to eat this.
As part of a Middle Eastern spread - alongside the Arayes, the Balela Salad, or the Dense Bean Salad for a fully plant-based Lebanese-inspired table.
With a drizzle of olive oil - a small drizzle of extra virgin olive oil over each bowl at serving adds richness and a finishing flavor note that is traditional in Lebanese soup service.
Topped with sumac - a pinch of sumac stirred through or scattered over each bowl adds a sour, slightly fruity note that complements the lemon and cumin.
Storage and meal prep
Refrigerator: Stores in an airtight container for up to 5 days. The soup thickens considerably as it chills - reheat with a splash of broth or water and stir well to restore the consistency. The flavor deepens overnight.
Freezer: Freezes beautifully for up to 3 months. Cool completely, freeze in portions, and thaw overnight in the fridge. Reheat gently with additional broth to restore the consistency.
Meal prep: This is one of the best batch-cooking soups on this site. Make a full pot on Sunday and portion into containers. It reheats perfectly and is one of the most protein-dense and fiber-rich convenience meals available during the week.
Consistency: The soup will thicken significantly in the fridge. This is normal and not a problem - add liquid when reheating. The fully thickened, chilled soup can also be used as a dip for bread or vegetables.
Frequently asked questions
Shorbat means "soup" and Adas means "lentils" in Arabic. Shorbat Adas is the Lebanese and Levantine name for lentil soup - one of the foundational dishes of Middle Eastern home cooking.
The rice cooks alongside the lentils and disappears completely into the soup during blending, contributing starch that makes the finished result silky, thick, and naturally creamy without any cream or thickener. It is a traditional technique in Lebanese lentil soup.
Yes - the soup is also good left unblended as a chunky lentil soup. The texture will be different - more substantial and textured - but the flavor is the same. If leaving unblended, reduce the rice to a quarter cup as the starch release into the broth is less important.
Add the lemon juice off the heat and immediately before serving rather than during cooking. This preserves its brightness rather than allowing it to turn acidic during simmering. Start with half a lemon and add more to taste - the right amount lifts the soup without making it sour.
With a full teaspoon of red pepper flakes it has a noticeable warmth. Reduce to half a teaspoon for a milder result. The cumin is prominent but the heat level is adjustable.
Approximately 17 grams of protein per bowl, from a combination of red lentils, tomato paste, and the smaller contributions from the other vegetables. The fiber content is approximately 11 grams per serving - high by any standard, and exceptional for a soup.
More recipes you'll love
- Vegan Arayes
- Moroccan Chickpea Lentil Soup
- High Protein Lentils with Tempeh and Chickpeas
- Dense Bean Salad
- Balela Salad with Pistachios
- Easy Vegan One Pot Meals
Made this Lebanese Lentil Soup? Leave a comment below and rate the recipe - it helps more people find it. Tag me on Instagram or Facebook with a photo. Florian.
Lebanese Lentil Soup — Shorbat Adas (17g Protein)
Smooth, silky, deeply spiced Lebanese lentil soup made in one pot in 30 minutes. Red lentils and rice blended with caramelized aromatics, tomato paste, cumin, and lemon. Approximately 17g protein and 11g fiber per bowl. Completely plant-based.
Ingredients
- 1 cup red lentils, rinsed
- ⅓ cup white rice, uncooked
- 3 tablespoons olive oil
- 2 medium onions, roughly chopped
- 1 large carrot, roughly chopped
- 4 cloves garlic, roughly chopped
- 2 teaspoons cumin
- 1 teaspoon crushed red pepper flakes
- 5 oz (142g) tomato paste
- 6½ cups vegetable broth
- ½ lemon, juiced
- ¼ cup fresh parsley, chopped, divided
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onions and carrot and cook for 6–8 minutes, stirring occasionally, until the onion is properly golden. Add the garlic and cook for 1–2 minutes until fragrant.
- Add the cumin and red pepper flakes. Stir for 30–60 seconds until the spices bloom and become fragrant.
- Add the tomato paste and stir to combine. Cook for 1 minute.
- Add the vegetable broth, rinsed red lentils, white rice, and most of the parsley, reserving a small amount for serving. Stir to combine and bring to a boil.
- Reduce the heat to medium-low, cover, and simmer for 20–25 minutes until the lentils and rice are completely cooked through and very soft.
- Remove from the heat. Blend directly in the pot with a hand blender until completely smooth. Stir in the lemon juice. Taste and adjust seasoning — add more lemon, salt, or cumin as needed.
- Serve immediately, scattered with the remaining fresh parsley and a drizzle of extra virgin olive oil if desired.
Notes
- Golden onions, not just softened: The 6–8 minutes for the onion is not optional — the caramelization is what builds the soup's depth. Pale, softened onions produce a noticeably flatter result.
- Bloom the spices: Stirring the cumin and pepper flakes into the hot oil for 30–60 seconds releases their full flavor. This step is where the soup's characteristic warmth comes from.
- Lemon off the heat: Add lemon juice after removing from the heat and immediately before serving. Added during cooking it loses its brightness.
- Consistency: The soup thickens considerably as it cools. Reheat with additional broth or water to restore a pourable consistency.
- Red lentils only: Do not substitute green or brown lentils — they do not break down the same way and will not blend as smoothly. Red lentils are specifically needed for this recipe.
- Blending safety: If using a standard blender rather than a hand blender, blend in batches and allow steam to escape carefully.
- Make it thicker: For a very thick soup (closer to a dhal), reduce the broth to 5 cups.
- Refrigerator: Stores for up to 5 days. Reheat with a splash of broth.
- Freezer: Freezes for up to 3 months.
Nutrition Information:
Yield: 4 Serving Size: 2 cupsAmount Per Serving: Calories: 307Total Fat: 13gSaturated Fat: 2gUnsaturated Fat: 11gSodium: 799mgCarbohydrates: 42gFiber: 11gSugar: 12gProtein: 17g