High Fiber Lebanese Lemon Lentil Soup – Bright, Nourishing & Gut-Friendly

This High Fiber Lebanese Lemon Lentil Soup, also known as Adas Bhamod, is a citrusy, hearty, and deeply nourishing soup that’s been a staple in Lebanese homes for generations. Made with red lentils, fresh lemon juice, garlic, and aromatic herbs, it’s naturally vegan, high in plant-based protein, and packed with gut-friendly fiber.

The beauty of this soup lies in its simplicity — it comes together quickly with pantry ingredients but delivers comforting, zesty flavor in every spoonful. It’s perfect for digestive health, meal prep, and clean eating, without sacrificing taste or satisfaction.

Ingredients Overview

Each ingredient contributes to the soup’s signature flavor, texture, and health benefits — especially its high fiber content.

Red Lentils

• Split red lentils cook quickly and become soft, creating a naturally creamy texture.

• High in fiber and protein, they support digestion and help keep you full longer.

• Rinse well before cooking to remove excess starch and reduce foaming.

Onion and Garlic

• Yellow onion provides a sweet, aromatic base.

• Fresh garlic adds bold depth and supports immunity.

• Both are prebiotic-rich and support gut health.

Carrots and Celery

• Classic aromatic vegetables that add body, fiber, and subtle sweetness.

• You can also add chopped Swiss chard or spinach for extra greens.

Potatoes (Optional)

• Diced Yukon Gold or red potatoes thicken the soup and add comfort factor.

• Adds extra soluble fiber and helps make the soup more filling.

Lemon Juice

• Fresh lemon juice is the key to the soup’s bright, tangy finish.

• Balances the richness of the lentils and adds vitamin C.

Cumin and Coriander

• Traditional Lebanese spices that complement lentils and citrus beautifully.

• Adds earthy, warm undertones without overpowering.

Olive Oil

• Used to sauté aromatics and add richness at the end.

• Choose extra virgin for the best flavor and health benefits.

Water or Vegetable Broth

• Keeps the base clean and plant-based.

• Use homemade or low-sodium broth for more flavor and nutrition control.

Step-by-Step Instructions

This soup comes together in just one pot and under 40 minutes — ideal for quick weeknight meals or batch cooking.

1. Sauté the Aromatics

• Heat 2 tbsp olive oil in a large pot over medium heat.

• Add 1 diced onion and sauté for 5 minutes, until soft and translucent.

• Stir in 2–3 minced garlic cloves and sauté for another minute.

2. Add the Vegetables

• Stir in:

  • 2 diced carrots

  • 2 diced celery stalks

  • 1 diced potato (optional but recommended for fiber and heartiness)

• Cook for 3–4 minutes, stirring occasionally.

3. Add Lentils and Liquid

• Rinse 1 cup red lentils until water runs clear.

• Add to the pot with:

  • 5 cups water or vegetable broth

  • 1 tsp ground cumin

  • ½ tsp coriander (optional)

  • Salt and pepper to taste

• Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until lentils and vegetables are soft.

4. Finish with Lemon & Adjust Texture

• Once the soup is soft and creamy, stir in:

  • Juice of 1–2 lemons (start with one, taste, and add more as desired)

  • Optional: a handful of chopped parsley for freshness

• For a smooth texture, use an immersion blender to partially or fully purée the soup.

• For a chunkier texture, leave as is or mash lightly with a wooden spoon.

5. Serve Hot

• Drizzle with a touch of olive oil and garnish with more lemon wedges or chopped herbs.

Tips, Variations & Substitutions

Cooking Tips:

• Don’t skip the lemon — it brightens the whole dish.

• Add more broth or water if it thickens too much during storage or reheating.

• A quick stir of olive oil at the end adds depth and healthy fats.

Variations:

• Spicy version: Add a pinch of cayenne or a diced chili while simmering.

• Green version: Stir in chopped spinach, Swiss chard, or kale in the last 5 minutes.

• Herbaceous twist: Add dried mint or a sprinkle of za’atar on top for a traditional Lebanese touch.

Substitutions:

• Green or brown lentils: Work too, but cook longer and won’t be as creamy.

• Sweet potato: For extra fiber and natural sweetness instead of regular potato.

• Lime juice: Can substitute for lemon in a pinch but adjust to taste.

Serving Ideas & Occasions

This soup is incredibly versatile and satisfying.

Serve with:

• Warm pita bread or whole grain toast

• A side of cucumber-tomato salad with olive oil and lemon

• Labneh or plain yogurt for creaminess on top (if not vegan)

Great for:

• Detox days or light dinners

• Gut-friendly meal prep

• Cold and flu season — it’s soothing and packed with nutrients

• Ramadan or Lenten meals

Serve hot in the winter or chilled slightly in the summer for a refreshing twist.

Nutritional & Health Notes

This Lebanese lentil soup is a fiber powerhouse, thanks to the lentils, carrots, celery, and optional potatoes. It’s:

• Naturally vegan and gluten-free

• Low in fat but rich in iron, folate, and plant-based protein

• Rich in prebiotic fiber, which helps support healthy digestion

• Boosted by vitamin C from lemon juice, enhancing iron absorption

Per serving (approximate):

• Calories: ~250

• Fiber: 10–12g

• Protein: 13–15g

• Fat: 5g (mostly from olive oil)

• Carbs: ~30g

FAQs

Q1: Can I freeze Lebanese lentil soup?

A1: Yes! Let it cool completely, then store in airtight containers. Freeze for up to 3 months. Thaw overnight and reheat with a splash of water or broth.

Q2: Is this soup good for digestion?

A2: Absolutely. Red lentils and vegetables are rich in prebiotic fiber, which feeds beneficial gut bacteria. Lemon juice also helps with digestion.

Q3: How long does this soup last in the fridge?

A3: 4–5 days in an airtight container. It may thicken over time — just thin with water or broth when reheating.

Q4: Can I make this soup without potatoes?

A4: Yes, simply omit the potato. You can add extra carrots or a handful of chopped greens for more fiber and texture.

Q5: How can I increase the protein?

A5: Serve with a spoonful of plain Greek yogurt (if not vegan), or stir in some cooked quinoa or chickpeas toward the end.

Q6: Do I need to soak red lentils?

A6: No. Red lentils cook quickly and don’t require soaking. Just rinse thoroughly to remove surface starch.

Q7: Can I use lemon zest too?

A7: Yes! Adding a bit of lemon zest right before serving enhances the aroma and gives an extra citrus boost.

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