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Healthy Mediterranean Lentil Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 62 reviews
  • Author: Emily
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 10 cups 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Description

This hearty Mediterranean Lentil Soup is a nutritious and flavorful meal perfect for any season. Featuring tender brown lentils, fresh vegetables, and aromatic herbs like cumin and thyme, it offers a comforting blend of textures and tastes. The addition of red potatoes and baby spinach enhances its heartiness and nutritional value, making it a wholesome vegetarian dish that’s easy to prepare on the stovetop.

Ingredients

Scale

Main Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 3 large carrots, chopped
  • 3 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 6 cups vegetable broth
  • 1 cup brown lentils, rinsed
  • 1 lb red potatoes, chopped into 1” pieces
  • 1 cup baby spinach

Instructions

  1. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion, chopped carrots, and celery. Sauté for 10-12 minutes, stirring frequently until the vegetables are softened and fragrant.
  2. Add Garlic and Spices: Stir in the minced garlic and cumin, cooking for an additional 1 minute to release their flavors.
  3. Combine Remaining Ingredients: Add the bay leaf, dried thyme, vegetable broth, rinsed brown lentils, and chopped red potatoes to the pot. Stir to combine all ingredients evenly.
  4. Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer gently for about 35-40 minutes or until the lentils and potatoes are tender.
  5. Finish with Spinach: Stir in the baby spinach and cook for another 2-3 minutes until the spinach has wilted. Remove the bay leaf before serving.

Notes

  • Make sure to rinse the lentils thoroughly to remove any debris or dust.
  • You can substitute brown lentils with green lentils if preferred, but adjust cooking time as needed.
  • For added protein, consider adding cooked chicken or turkey.
  • This soup freezes well for up to 3 months; cool completely before freezing.
  • Adjust the thickness by adding more or less vegetable broth according to your preference.

Nutrition

  • Serving Size: 1 cup
  • Calories: 180
  • Sugar: 4g
  • Sodium: 450mg
  • Fat: 5g
  • Saturated Fat: 0.7g
  • Unsaturated Fat: 3.5g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 10g
  • Cholesterol: 0mg

Find it online: https://emilyquickdinners.com/healthy-mediterranean-lentil-soup-recipe/