Fasting Red Lentil Soup

Preparation

1. Preparing the Vegetables

Wash all the vegetables. Peel and finely chop the onion. Peel the carrot and cut into small cubes (about 1 cm) so they cook evenly. Wash the celery stalk and finely chop. Peel and finely chop or crush the garlic. Have everything ready at the chopping board, as you need to move quickly during the frying stage.

2. Sweating the Aromatics

In a deep pot (at least 3 litres) heat the oil over medium-high heat. Add the onion and fry for 4–5 minutes, stirring, until softened and translucent. Add the carrot and celery and continue to sweat for another 3–4 minutes. The vegetables should soften slightly without colouring.

Add the garlic and fry for 1 more minute, stirring continuously — garlic burns easily. Then add the caraway and paprika, stir for 30 seconds to activate the spices in the oil — this step releases essential oils and gives the soup depth of flavour.

3. Adding the Lentils and Liquid

Stir in the tomato purée and fry briefly for 1–2 minutes. Then add the rinsed red lentils and stir to combine with the vegetables and spices. Pour in the water or vegetable stock (about 1.2 litres). Stir well, bring to a boil, then reduce the heat.

Simmer over low heat for 20–25 minutes until the lentils are completely tender and starting to dissolve. Stir occasionally and check whether more water needs to be added — the soup should be thick but still pourable.

4. Blending (Optional)

Once the lentils are cooked, you can leave the soup chunky or blend it. For a creamy result, use a hand blender to process part or all of the soup until smooth and velvety. Add a little water if it is too thick.

If you do not have a hand blender, ladle a portion into a standing blender, blend carefully (watch out for the steam!) and return to the pot.

5. Finishing and Serving

Taste and adjust salt and pepper. Remove from the heat and add the lemon juice — this is the most important step, as the acidity transforms the flavour of the whole soup. Stir and taste; add more juice if needed.

Ladle into deep bowls, drizzle with a thin stream of olive oil (optional), scatter with fresh parsley and serve immediately with warm bread or flatbread.

Tips

Why red lentils: unlike brown or green lentils, red lentils need no soaking and cook in just 20–25 minutes. They are rich in protein, iron and folate, making them an excellent meat substitute on fasting days.

Spice variations: traditionally this soup is made with caraway and paprika, but you can add a pinch of turmeric for a beautiful yellow colour and antioxidants, or smoked paprika instead of sweet for a smoky character. For heat, add a pinch of hot pepper or a dash of hot sauce at serving.

No-oil version: for strict days when oil is not permitted, skip the oil and sweat the onion and vegetables in a little water. The soup is still tasty though slightly milder.

Thicker or thinner: for a thicker soup, reduce the water by 100–200 ml and do not blend. For a thinner soup, blend fully and add hot water to reach the desired consistency.

Storage and reheating: lentil soup keeps in the refrigerator for up to 4 days. When reheating, the lentils continue to absorb liquid — add a little water and stir well. Can be frozen for up to 2 months.