Mediterranean Lentil Soup

Why Make This Recipe

Mediterranean Lentil Soup is a delightful blend of flavors and nutrition. It is packed with protein, fiber, and essential vitamins. This comforting dish is not only easy to make but also budget-friendly. It’s perfect for a cozy dinner or meal prep for the week ahead. The variety of vegetables and spices in this soup makes it a tasty option that everyone will love.

How to Make Mediterranean Lentil Soup

Ingredients:

• Olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3–4 garlic cloves, minced
• 2 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• 1 tsp dried oregano
• 1 ½ cups brown or green lentils (rinsed)
• 6 cups vegetable broth (or chicken broth)
• 1 bay leaf
• 1 can diced tomatoes (or 2 fresh, chopped)
• 2 cups fresh spinach or kale (optional)
• Juice of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Directions:

1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano. Cook for 1–2 minutes until fragrant.

2. Simmer Lentils: Add lentils, broth, bay leaf, and tomatoes. Bring to a boil, then reduce to a simmer. Cook for 25–30 minutes until lentils are tender.

3. Add Greens & Lemon: Stir in spinach or kale until wilted. Add lemon juice and adjust seasoning with salt and pepper.

4. Serve: Ladle the soup into bowls and garnish with fresh parsley.

How to Serve Mediterranean Lentil Soup

Serve this soup hot, with a slice of crusty bread on the side. You can also add a dollop of yogurt or a sprinkle of feta cheese for an extra layer of flavor. It works great as a main dish or a hearty starter.

How to Store Mediterranean Lentil Soup

Store any leftover soup in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze the soup for up to 3 months. Just make sure to let it cool completely before transferring it to the freezer.

Tips to Make Mediterranean Lentil Soup

• Rinse the lentils well before cooking to remove any debris.
• Feel free to add more vegetables like bell peppers or zucchini for added nutrition.
• Adjust the spices to your taste; you can add more cumin or paprika for a spicier kick.

Variation

You can make this soup vegan by using vegetable broth. You can also add cooked sausage or chicken for a meatier version.

FAQs

1. Can I use other types of lentils?
Yes, you can use red lentils, but they will cook faster and become mushy. Brown or green lentils hold their shape better in soups.

2. Can I make this soup in a slow cooker?
Absolutely! Just sauté the aromatics in a pan first, then add all ingredients to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.

3. Is this soup gluten-free?
Yes, Mediterranean Lentil Soup is naturally gluten-free, making it a great option for those with gluten sensitivities.

Mediterranean Lentil Soup

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• Author: jake-hollander
• Total Time: 45
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A delightful blend of flavors and nutrition, packed with protein, fiber, and essential vitamins. This comforting soup is easy to make and budget-friendly.

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Ingredients

Scale 1x2x3x

• 2 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3–4 garlic cloves, minced
• 2 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• 1 tsp dried oregano
• 1 ½ cups brown or green lentils (rinsed)
• 6 cups vegetable broth
• 1 bay leaf
• 1 can diced tomatoes (or 2 fresh, chopped)
• 2 cups fresh spinach or kale (optional)
• Juice of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

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Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano. Cook for 1–2 minutes until fragrant.
2. Add lentils, broth, bay leaf, and tomatoes. Bring to a boil, then reduce to a simmer. Cook for 25–30 minutes until lentils are tender.
3. Stir in spinach or kale until wilted. Add lemon juice and adjust seasoning with salt and pepper.
4. Ladle the soup into bowls and garnish with fresh parsley.

Notes

Store any leftover soup in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze the soup for up to 3 months.

• Prep Time: 15
• Cook Time: 30
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 5g
• Sodium: 400mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 15g
• Protein: 18g
• Cholesterol: 0mg