Instant Pot (or not) Persian Lentil Soup
with date and orange salad / flatbread
This Persian-inspired soup doesn't require much prep, but it delivers big flavor thanks to a blend of warming spices and aromatic vegetables. The fresh toppings make it extra special, so be sure to set out plenty!
Smarts: If you've never tried sumac, we encourage you to give it a go. Its savory, tangy flavor is delicious on vegetables and beans or sprinkled into soups like this one.
Cooking Methods: This recipe includes instructions for using the Instant Pot, slow cooker, or stovetop. Select your preferred method.
Ingredients
- Dates - 8 , sliced
- Vinegar, red wine - 2 Tbsp
- Mustard, Dijon - 1 tsp
- Honey - 1 tsp
- Paprika, smoked - 1/4 tsp
- Oil, olive - 3 Tbsp
- Oranges - 1 , segments
- Mixed greens - 5 oz
- Pistachios, shelled - 1/4 cup (look for pre-shelled to save time)
- Carrots - 8 oz , diced
- Onions, medium - 1 , chopped
- Garlic - 4 cloves , chopped
- Parsley - 1/4 cup , chopped (sub cilantro)
- Tomatoes - 1 , chopped
- Oil, cooking - 1 Tbsp
- Cumin, ground - 1 1/2 tsp
- Turmeric, ground - 1/2 tsp
- Cinnamon - 1/4 tsp
- Stock, any type - 5 cups
- Lentils, dried green or brown - 3/4 cup
- Lemon juice - 2 tsp
- Flatbread - 2 rounds , for serving (such as pita or naan)
- Yogurt, plain or Greek - for serving
- Sumac (opt) - for serving
Choose Cooking Method
Prep
-
Carrots / Onions / Garlic / Dates - Prep as directed. Store carrots and onions together in one container. Store garlic and dates in their own separate containers. (Can be done up to 5 days ahead)
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Make vinaigrette - Whisk together vinegar, mustard, honey, and paprika. Slowly add olive oil while whisking. Taste and season with some salt and pepper if needed. (Can be done up to 5 days ahead)
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Saute aromatics - Heat a saute pan with cooking oil over medium heat. Add carrots and onions to heated oil and saute until they begin to turn tender, 5 to 6 minutes. Add garlic, cumin, turmeric, and cinnamon and saute until fragrant, about 1 minute more.
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Slow cook soup - Transfer the vegetables and spices to the bowl of a slow cooker and add stock and lentils. Cook until lentils and vegetables are tender but not falling apart, ~ 6-8 hours on low or 4-5 hours on high.
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Make
-
When soup is finished, stir in lemon juice. Taste and season with some salt and pepper or more lemon juice if needed.
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Heat the oven's broiler. Spread flatbreads out onto a sheet pan and broil until lightly golden, ~2-3 minutes (watch them carefully to prevent burning). Slice flatbreads into quarters or wedges.
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Place mixed greens, oranges, dates, and pistachios in a large serving or mixing bowl and toss gently to combine. Add dressing a little bit at a time until salad is dressed to your liking.
-
Ladle soup into serving bowls and garnish with a dollop of yogurt, chopped tomatoes, parsley, and a sprinkle of sumac (if using). Serve soup with salad and flatbread on the side. Enjoy!
Prep
-
Carrots / Onions / Garlic / Dates - Prep as directed. Store carrots and onions together in one container. Store garlic and dates in their own separate containers. (Can be done up to 5 days ahead)
-
Make vinaigrette - Whisk together vinegar, mustard, honey, and paprika. Slowly add olive oil while whisking. Taste and season with some salt and pepper if needed. (Can be done up to 5 days ahead)
Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again
Try for freeLearn More
Make
-
Heat a Dutch oven with cooking oil over medium heat. Add carrots and onions to heated oil and saute until they begin to turn tender, 5 to 6 minutes. Add garlic, cumin, turmeric, and cinnamon and saute until fragrant, about 1 minute more.
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Add stock and lentils to the Dutch oven and bring to a simmer. Simmer, covered, until lentils and vegetables are tender but not falling apart, ~25-30 minutes.
-
When soup is finished, stir in lemon juice. Taste and season with some salt and pepper or more lemon juice if needed.
-
Heat the oven's broiler. Spread flatbreads out onto a sheet pan and broil until lightly golden, ~2-3 minutes (watch them carefully to prevent burning). Slice flatbreads into quarters or wedges.
-
Place mixed greens, oranges, dates, and pistachios in a large serving or mixing bowl and toss gently to combine. Add dressing a little bit at a time until salad is dressed to your liking.
-
Ladle soup into serving bowls and garnish with a dollop of yogurt, chopped tomatoes, parsley, and a sprinkle of sumac (if using). Serve soup with salad and flatbread on the side. Enjoy!
Prep
-
Carrots / Onions / Garlic / Dates - Prep as directed. Store carrots and onions together in one container. Store garlic and dates in their own separate containers. (Can be done up to 5 days ahead)
-
Make vinaigrette - Whisk together vinegar, mustard, honey, and paprika. Slowly add olive oil while whisking. Taste and season with some salt and pepper if needed. (Can be done up to 5 days ahead)
Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again
Try for freeLearn More
Make
-
Using the saute function of an Instant Pot, add cooking oil and then carrots and onions to heated oil. Saute until vegetables begin to turn tender, 5 to 6 minutes. Add garlic, cumin, turmeric, and cinnamon and saute until fragrant, about 1 minute more.
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Turn off the saute function. Slowly pour in the stock and scrape up any brown bits from the bottom (this will help prevent a burn error).
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Stir in the lentils and close and lock the lid. Set the pressure valve to “sealing” and cook on manual / high pressure for 15 minutes. Allow the pressure to release naturally when finished (this could take up to 30 additional minutes).
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When soup is finished, stir in lemon juice. Taste and season with some salt and pepper or more lemon juice if needed.
-
Heat the oven's broiler. Spread flatbreads out onto a sheet pan and broil until lightly golden, ~2-3 minutes (watch them carefully to prevent burning). Slice flatbreads into quarters or wedges.
-
Place mixed greens, oranges, dates, and pistachios in a large serving or mixing bowl and toss gently to combine. Add dressing a little bit at a time until salad is dressed to your liking.
-
Ladle soup into serving bowls and garnish with a dollop of yogurt, chopped tomatoes, parsley, and a sprinkle of sumac (if using). Serve soup with salad and flatbread on the side. Enjoy!
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