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Introduction
Sumac, a vibrant spice with a tart, berry-like flavor, has been used in Middle Eastern cuisine for centuries. This soup draws inspiration from traditional Lebanese and Syrian recipes, where sumac is often sprinkled over dishes to add a lemony zest. During the cold winter months, variations of lentil and barley soups have long been staples in Middle Eastern households, providing warmth and nutrition. By incorporating sumac into this hearty soup, we're not only honoring culinary traditions but also creating a dish that's perfect for modern, health-conscious diners looking for exciting flavors.
Ingredients
• 1 cup (200g) green or brown lentils, rinsed and picked over
• 1/2 cup (100g) pearl barley, rinsed
• 1 large yellow onion, finely diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons ground sumac
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 2 bay leaves
• 6 cups (1.4L) low-sodium vegetable broth
• 1 can (14.5 oz / 411g) diced tomatoes
• 2 tablespoons fresh lemon juice
• 1/4 cup (15g) fresh parsley, chopped
• Salt and freshly ground black pepper, to taste
• 2 tablespoons extra-virgin olive oil, for drizzling (optional)
Step 1:
Heat olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables are softened.
Step 2:
Add minced garlic, ground sumac, cumin, and dried thyme. Cook for 1-2 minutes until fragrant.
Step 3:
Stir in rinsed lentils and pearl barley, coating them with the spice mixture.
Step 4:
Pour in vegetable broth, diced tomatoes, and add bay leaves. Bring to a boil, then reduce heat and simmer, covered, for 30-35 minutes or until lentils and barley are tender.
Step 5:
Remove bay leaves. Stir in lemon juice and chopped parsley. Season with salt and pepper to taste.
Step 6:
Ladle into bowls and drizzle with extra-virgin olive oil if desired. Serve hot.
Q: Can I use red lentils instead of green or brown?
A: Red lentils cook faster and break down more, resulting in a creamier soup. If using red lentils, reduce cooking time by about 10 minutes.
Q: Is this soup freezer-friendly?
A: Yes, this soup freezes well for up to 3 months. Cool completely before freezing in airtight containers.
Q: How can I make this soup gluten-free?
A: Replace the pearl barley with quinoa or additional lentils to make the soup gluten-free.
• For a gluten-free version, replace pearl barley with quinoa or additional lentils.
• If sumac is unavailable, substitute with 1 tablespoon lemon zest and 1 tablespoon paprika.
• To make this soup heartier, add 2 cups of chopped kale or spinach in the last 5 minutes of cooking.
• For a smoky flavor, add 1 teaspoon of smoked paprika along with the other spices.
• This soup freezes well for up to 3 months. Cool completely before freezing in airtight containers.
• Vegetarian and vegan-friendly recipe. Ensure vegetable broth is vegan if following a strict vegan diet.
Ladle the hot soup into bowls and garnish with a drizzle of extra-virgin olive oil and additional fresh parsley if desired.
Allow soup to cool completely, then store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
While the vegetables are sautéing, rinse and prepare the lentils and barley to save time.
- Don't overcook the lentils and barley to maintain their texture
- Adjust the consistency of the soup by adding more broth if needed
- Toast the spices briefly to enhance their flavors before adding liquids
For a creamier texture, blend half of the soup and return it to the pot. For a meat version, add cooked, diced chicken or lamb.
Serve with warm pita bread or a crusty whole grain loaf. Pair with a light, crisp white wine like Sauvignon Blanc or a hoppy IPA for beer lovers.
Suitable for fall and winter, but can be enjoyed year-round
This recipe contains gluten (from barley). It may contain celery. Ensure all ingredients, especially the vegetable broth, are free from allergens of concern.
