Lebanese Lentil and Zucchini Soup (Vegan and Gluten-Free)

Prep Time: 15 minutes | Cook Time: 35 minutes | Total: 50 minutes | Servings: 8 | Cuisine: Lebanese / Middle Eastern | Diet: Vegan, Gluten-Free

There is a version of my mom’s cooking that I grew up with and still think about every time the temperature drops: a big pot of lentil soup simmering on the stove, filling the whole kitchen with the smell of garlic and warm vegetables. It was her version of a hug in a bowl, and it is exactly what this recipe is.

My version of this Lebanese lentil and zucchini soup follows the same spirit. I make it most often when I already have squash in the kitchen, usually because I have been cooking something with kousa. I grab an extra zucchini or two, and the soup comes together in the same session. One pot, minimal effort, and enough for the whole family to eat well for the next several days.

My husband takes it to work because it genuinely keeps him full. My kids pour themselves bowls throughout the day. The leftovers are just as good as the day it was made, sometimes better. This is the definition of a weekday staple in our house: not fancy, not occasional, just reliably delicious and easy to make over and over again. You will also love trying kousa cores (Lebanese cooked squash filling), low-carb cheesy zucchini bread wrap, and Mexican chicken zucchini skillet.

Why You’ll Love This Recipe

• One pot from start to finish with about 10 minutes of active prep
• Naturally vegan and gluten-free with zero substitutions needed
• The squash is the ingredient that makes this soup taste different from any other lentil soup
• Ready in 50 minutes and stores beautifully in the fridge for up to 5 days
• Excellent for meal prep: make a full pot and eat well all week
• Packed with plant-based protein and fiber from the lentils
• Budget-friendly with pantry-staple ingredients that are easy to find everywhere
• Beginner-friendly with no special skills or equipment required

What is Lebanese Lentil and Zucchini Soup?

This is a chunky, broth-based vegetable soup built on a foundation of brown lentils and fresh zucchini (kousa squash), simmered together with tomatoes, carrots, onions, garlic, and finished with a generous handful of fresh parsley. It is a home-style Lebanese soup that belongs to the broader tradition of Arabic lentil soups known collectively as shorbet adas or adas soup across the Levant.

What makes this version distinct is the squash. While most Lebanese lentil soup recipes center on red or brown lentils with onions and cumin, this recipe uses both green and yellow zucchini as a key flavor-building ingredient. The squash cooks down into the broth, releasing a mild, subtly sweet flavor that rounds out the earthiness of the lentils and makes the soup taste richer and more layered than a standard vegetable lentil soup. Squash is the most important ingredient in the recipe, and once you taste it, you will understand why.

This soup sits within the Lebanese tradition of hearty, plant-forward everyday cooking. Lebanese cuisine has a long history of meatless dishes built on legumes, seasonal vegetables, and olive oil, particularly in home cooking, where soups and stews are a staple. This soup is entirely vegan, naturally gluten-free, and rich enough in protein and fiber to be a complete meal on its own.

Ingredients

Zucchini and yellow squash: The most essential ingredient, adding a mild, slightly sweet flavor that gives the broth a softer, well-rounded taste. Without it, the soup becomes a basic lentil soup. Use any summer squash (including Tatuma) and keep the skin on for color and nutrients.

Brown lentils: Ideal for this chunky, broth-based soup because they hold their shape, add an earthy, nutty flavor, and provide the dish’s protein backbone.

Tomatoes: Bring natural acidity and a gentle sweetness that brightens the broth. They break down during the simmer.

Garlic: It adds depth and warmth to the broth without being sharp or overpowering, as it simmers gently throughout the cooking process.

Onion: Brings a subtle sweetness that balances the tomato’s acidity and rounds out the overall flavor.

Parsley: Fresh Italian flat-leaf parsley or curly parsley is added at the very end of cooking to keep its fresh color and flavor.

Carrots: Add a mild natural sweetness, color, and body to the soup.

Water: I use water rather than broth to keep this soup fully vegan and let the vegetables and lentils create their own natural stock as they cook together. For more depth, use vegetable broth or a bouillon cube.

Salt: Add according to taste.

Learn more about the difference between yellow squash and zucchini here.

Substitutions and Variations

Lentil Options: Brown lentils are ideal for a chunky soup because they hold their shape. Green lentils are a close substitute with a slightly more peppery flavor. You can also use red lentils, but they will break down completely, turning the soup into a thicker, creamier, more puree-like result.

Squash Options: Any summer squash variety works here: green zucchini, yellow squash, Tatuma squash, or a mix. You can also use butternut squash for a sweeter, more autumnal version. If using butternut squash, peel it first and expect a slightly sweeter flavor and thicker broth as it breaks down more during cooking.

Add Spices: Cumin is the most natural addition for a Lebanese soup. A pinch of turmeric adds color and a subtle earthy note. A small amount of seven-spice gives it a warmer, more complex Lebanese character. Add any of these when the garlic and onions go in.

Make It Creamy: Use an immersion blender to blend the finished soup for a smooth, creamy texture. Partially blending creates a thick, creamy soup with some intact vegetable pieces for texture. Fully blending creates a smooth puree. If blending, keep the immersion blender submerged at all times to avoid hot soup splashing.

Add Coconut Milk: Stir in half a cup of coconut milk in the last few minutes of cooking for a creamy, slightly sweet variation. This works especially well if you have added curry powder or turmeric.

Skip the Carrots: You can skip carrots if you do not have them. The soup is still excellent without them. They add mild sweetness and color but are not essential to the core flavor profile.

Boost with Lemon: A squeeze of fresh lemon juice stirred in at the end of cooking or added directly to individual bowls brightens the flavor considerably.

How to Make Lebanese Lentil and Zucchini Soup

Step 1: Pre-cook and Drain the Lentils

Rinse the brown lentils under cold water until the water runs clear. Add to a pot with enough water to cover by a few inches and bring to a boil. Cook for about 10 minutes, then drain and discard the water.

Step 2: Build the Soup

Add the drained lentils to a large pot. Add the cubed green zucchini, cubed yellow squash, cubed tomatoes, sliced carrots, sliced onions, minced garlic, and salt. Pour in 8 to 10 cups of water. Stir everything together.

Step 3: Simmer

Bring the pot to a boil over high heat, then reduce to medium-low heat. Cover and let the soup simmer for about 25 minutes, stirring occasionally, until the lentils are fully tender, the squash has softened and released its flavor into the broth, and the vegetables are cooked through.

Step 4: Add Parsley and Finish

Add the chopped fresh parsley to the pot. Stir to combine. Taste and adjust salt as needed. Serve warm.

Optional: Blend for a Smoother Texture

If you prefer a smoother soup, use an immersion blender to partially blend the soup at this stage. Keep the blender submerged while blending to prevent splashing.

What to Serve with Lebanese Lentil and Zucchini Soup

This Lebanese lentil and zucchini soup is a complete, filling meal on its own. You can also enjoy it warm with:

• Warm pita bread for dunking into the broth, the most natural and most Lebanese way to eat this soup. Make your table even more interesting and add a loaf of olive bread.
• A drizzle of extra virgin olive oil and a squeeze of lemon over each bowl just before serving
• Fattoush salad: the crisp, tangy brightness of fattoush contrasts beautifully with the warm, earthy soup
• Creamy hummus: serve as a starter or alongside the soup with pita for a full mezze-style meal
• Unstuffed kousa mahshi: if you are making a kousa-themed dinner, this soup and the unstuffed kousa make a natural pair
• A simple green salad or cucumber and tomato salad on the side for freshness

Storage Tips

Refrigerator: Store leftover soup in an airtight container in the fridge for up to 5 days. The flavor deepens as it sits, making leftovers genuinely excellent.

Freezer: This soup is freezer-friendly for up to 3 months. Let it cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator before reheating.

Reheating: Reheat on the stovetop over medium heat, stirring occasionally. The soup thickens considerably in the fridge as the lentils absorb the broth overnight. Add a splash of water or vegetable broth and stir until you reach your preferred consistency.

You can also reheat individual portions in the microwave. Add fresh parsley and a squeeze of lemon after reheating to freshen the flavors.

Meal Prep: This is one of the best meal prep soups. Make a full batch, portion it into containers, and you have ready-to-eat lunches and dinners for the week. My husband takes it to work regularly. It reheats beautifully and is filling enough to function as a complete meal.

Frequently Asked Questions