Description

Mediterranean Lentil Soup is a hearty and flavorful recipe packed with nutritious lentils, fresh vegetables, and aromatic Mediterranean spices. This comforting soup is perfect for a wholesome meal, featuring green or brown lentils simmered with tomatoes, kale, and a touch of lemon juice for a bright finish. Easily adaptable with a creamy or chunky texture, it’s a delicious and healthy option for any season.

Ingredients

Scale

Main Ingredients

¼ cup extra virgin olive oil
1 medium yellow onion, small diced
2 medium carrots, small diced
2 celery ribs, small diced
2 tablespoons tomato paste
3 to 4 cloves of garlic, minced
2 teaspoons cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper, to taste
1 (28-ounce) can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
1 cup green or brown lentils
3 leaves kale, stemmed and sliced
1 lemon, juiced (about 3 tablespoons juice)

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Instructions

Saute the vegetables: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring occasionally for 4 to 5 minutes until the onion becomes translucent and the vegetables soften slightly.
Infuse with flavor: Stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Toast these ingredients for 1 to 2 minutes to enhance their flavors, stirring constantly to prevent burning.
Simmer: Add the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils to the pot. Stir well to combine everything. Bring the mixture to a boil, then reduce the heat to low. Partially cover with a lid and let it simmer gently for 25 to 30 minutes, or until the lentils are tender.
Blend (optional): If you prefer a creamier texture, use an immersion blender to blend portions of the soup for just a few seconds. You can leave the soup chunky or partially blended to your liking.
Finish with flavor: Stir in the sliced kale and freshly squeezed lemon juice. Allow the soup to simmer for an additional 1 to 2 minutes, until the kale softens slightly. Taste the soup and adjust seasoning with extra lemon juice, salt, or pepper as desired before serving.

Notes

Each serving is approximately 2 cups.
If you want to avoid opening an extra broth container, substitute 4 cups of broth and 2 cups of water; this helps use standard 32-ounce broth containers fully.
The lentils will absorb some liquid as the soup sits, causing it to thicken; thin with additional broth or water as needed.
You may substitute 3 teaspoons of Italian seasoning in place of the dried oregano, basil, and thyme.
To make in a slow cooker: combine all ingredients except kale and lemon juice in the Crockpot. Cook on high for 5–6 hours or low for 7–8 hours. Blend 2 to 3 cups until semi-smooth, return to cooker, then stir in kale and lemon juice before serving.
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Freeze soup in freezer-safe containers or silicone trays for up to 3 months; thaw before reheating.

Nutrition

Serving Size: 1 cup (approx. 240ml)
Calories: 230
Sugar: 6g
Sodium: 550mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 12g
Protein: 12g
Cholesterol: 0mg