Meals · High Protein
Instant Pot Mediterranean Lentil Soup (32g Protein)
This Mediterranean-inspired lentil soup delivers 32 grams of protein and 443 calories per serving, all from the Instant Pot in under 30 minutes. Red lentils break down into a creamy, silky base while cumin, turmeric, and coriander build the classic shorbat adas flavor profile, finished with fresh lemon juice and a cooling dollop of Greek yogurt.
Nutrition per serving
- Protein
- 32 g
- Calories
- 443
- Carbs
- 55 g
- Fat
- 12 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 cups red lentils — rinsed, about 400g dry
- 1 cup Greek yogurt — plain, full-fat for serving
- 6 cups vegetable broth — low-sodium preferred
- 1 large onion — diced, about 200g
- 2 medium carrots — diced, about 150g
- 4 cloves garlic — minced
- 2 tbsp olive oil
- 2 tsp cumin — ground
- 1 tsp turmeric — ground
- 1 tsp coriander — ground
- 1 whole lemon — juiced, about 3 tbsp
- 1 tsp salt
- 1/2 tsp black pepper
Steps
- Rinse the red lentils in a fine-mesh strainer under cold water until the water runs clear. This removes excess starch and prevents foaming during pressure cooking.
- Set the Instant Pot to Sauté mode. Add olive oil and heat until shimmering. Add diced onion and carrots, cooking 4-5 minutes until softened.
- Add garlic, cumin, turmeric, and coriander. Stir constantly for 30-60 seconds until fragrant. The heat blooms the spices, releasing their essential oils.
- Add the rinsed lentils and vegetable broth. Stir to combine and scrape up any browned bits from the bottom.
- Lock the lid, set the valve to Sealing, and pressure cook on High for 15 minutes. Red lentils break down completely at this setting, creating the signature creamy texture.
- When cooking completes, let pressure release naturally for 10 minutes, then quick release any remaining pressure.
- Stir the soup vigorously. The lentils should have dissolved into a thick, silky consistency. Add salt and pepper to taste.
- Stir in fresh lemon juice just before serving. The acid brightens all the earthy spice flavors.
- Ladle into bowls and top each serving with a generous dollop of Greek yogurt. The cool, tangy yogurt provides temperature and flavor contrast.
Why This Works
Red lentils are protein powerhouses at 9g per 100g cooked (USDA #172421), and unlike green or brown lentils, they dissolve completely during cooking. No blending required. The 15-minute pressure cook achieves what takes 45 minutes on the stovetop. Greek yogurt adds 10g protein per serving while providing the cooling contrast traditional in Middle Eastern soups. Cumin is the backbone spice of shorbat adas (Arabic for 'lentil soup'), with turmeric for color and earthiness, and coriander for citrusy balance. The lemon juice stirred in at the end is non-negotiable. It turns the soup from flat to bright.
The Shorbat Adas Tradition
This soup has roots across the Middle East, from Egyptian to Lebanese to Syrian kitchens. Each region tweaks the spice ratios, but the core quartet of lentils, cumin, turmeric, and lemon remains constant. Some versions add spinach or chard in the last few minutes. Our high-protein adaptation adds Greek yogurt as a garnish. Not traditional, but it turns this from a side dish into a satisfying 32g protein meal.
Make It Your Own
Add 2 cups baby spinach in the last 2 minutes for extra nutrition. Swap the Greek yogurt for labneh if you want more tang. For heat, add 1/2 teaspoon cayenne with the spices or drizzle chili oil on top. This soup thickens as it cools. Add more broth when reheating. Stores refrigerated for 5 days or frozen for 3 months.
Sources Research-Backed
Frequently Asked Questions
Can I use green or brown lentils instead of red?
Yes, but expect a different texture. Red lentils dissolve into a creamy soup, while green and brown lentils hold their shape. If substituting, reduce pressure cook time to 12 minutes and add 1/2 cup extra broth since they absorb less liquid.
Do I need to soak lentils before pressure cooking?
No. Lentils are small enough that the center and exterior cook evenly under pressure. Just rinse them in a fine-mesh strainer until water runs clear. This removes surface starch and prevents excessive foaming during cooking.
Can I make this soup on the stovetop instead?
Yes. After sautéing aromatics and blooming spices, add lentils and broth, bring to a boil, then simmer covered for 25-30 minutes until lentils dissolve. The Instant Pot method cuts this to 15 minutes of hands-off cooking.
