Hearty Lentil & Teff Soup
A thick, nourishing soup where tiny teff grains and tender lentils simmer together with aromatic vegetables. Earthy and deeply comforting, this one-pot meal has a porridge-like richness that makes it perfect for cold days. The teff adds a subtle nuttiness while naturally thickening the broth.
For 4 servings
- saute · ~7 min
Sauté the aromatic base.
1.Heat olive oil in a large pot over medium heat until shimmering.2.Add chopped onion and celery, cook until softened (5-6 min).3.Add minced garlic and cook until fragrant (30 sec). - saute · ~2 min
Bloom the spices.
1.Add tomato paste to the pot and stir constantly for 1 minute to caramelize.2.Add berbere spice and ground cumin, stir until fragrant (30 sec).TIPCaramelizing the tomato paste deepens the savory flavor of the broth. - boil · ~10 min
Add lentils and water, bring to a boil.
1.Add rinsed lentils, diced carrots, and water to the pot.2.Stir well, increase heat to high, and bring to a rolling boil. - simmer · ~20 min
Simmer the soup.
1.Reduce heat to low, cover partially with a lid, and simmer gently for 20 minutes.2.Stir occasionally to prevent sticking, until lentils are just starting to soften. - simmer · ~20 min
Add teff and finish cooking.
1.Stir in the teff and salt.2.Continue simmering, partially covered, for another 20 minutes until lentils are tender and teff is cooked through.3.Stir frequently as the soup thickens to prevent teff from sticking to the bottom.TIPTeff releases starch as it cooks, creating a porridge-like consistency. Add a splash of water if it gets too thick. - mix · ~1 min
Finish with lemon juice and adjust consistency.
1.Remove pot from heat.2.Stir in fresh lemon juice.3.If soup is too thick, add a little hot water until desired consistency is reached. - garnish
Garnish with chopped cilantro and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Stir frequently in the last 20 minutes to prevent the teff from sticking to the bottom of the pot.
- 2Let the soup rest for 5 minutes off the heat before serving—it thickens as it cools.
- 3For a thicker, porridge-like texture, use just 800 ml of water; for a looser soup, start with 1.2 liters.
- 4Leftovers keep well in the fridge for up to 4 days and thicken further—thin with a splash of broth or water when reheating.
- 5If you don't have berbere, substitute with ½ teaspoon smoked paprika and ¼ teaspoon cayenne for a similar warmth.
- 6Add a parmesan rind or a bay leaf while simmering the lentils for an extra layer of savory depth.
Adapt it for your goals.
High-protein
Replace half the water with unsalted chicken or vegetable stock, and add 200g cubed sweet potato along with the lentils for extra fiber and beta-carotene.
low oilLow-oil
Dry-sauté the onion and celery in 2 tablespoons of water instead of oil, using a non-stick pot, to reduce fat without sacrificing flavor.
veganVegan
Already vegan as written, but for a creamier version stir in ¼ cup canned coconut milk at the end instead of watering down the soup.
grain freeGrain-free
Substitute teff with an equal weight of hulled millet or finely chopped cauliflower rice for a low-carb variation with a similar thickening effect.
Why this is on our healthy list.
Rich in Plant-Based Protein
Brown lentils are a stellar source of plant protein, supporting muscle maintenance and satiety in a warm, comforting soup.
High in Dietary Fiber
Both lentils and teff are packed with insoluble and soluble fiber, which aids digestion and helps keep blood sugar levels steady.
Good Source of Iron
Teff is naturally high in iron, making this soup a great choice for boosting iron intake, especially when paired with the vitamin C from the lemon juice.
Natural Anti-Inflammatory Spices
Berbere spice blend and cumin contain compounds that may help reduce inflammation, adding both flavor and wellness benefits.
Frequently asked questions
Green lentils hold their shape better and work well, but red lentils will break down into a thicker, mushier soup—adjust cooking time: red lentils need about 15 minutes total.
