Description
A hearty and flavorful Mediterranean Lentil Soup featuring a vibrant mix of vegetables, aromatic spices, and tender lentils simmered to perfection in vegetable broth. This wholesome soup is enriched with fresh greens and a bright splash of lemon juice, making it a nutritious and comforting meal perfect for any season.
Ingredients
Scale
Vegetables and Aromatics
- 2 tbsp olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
Spices and Seasonings
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tsp dried oregano
- Salt and pepper, to taste
- 1 bay leaf
Lentils and Liquids
- 1 ½ cups brown or green lentils, rinsed
- 6 cups vegetable broth (or chicken broth)
- 1 can diced tomatoes (or 2 fresh, chopped)
Finishing Ingredients
- 2 cups fresh spinach or kale (optional)
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 5–7 minutes until the vegetables are softened. Stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano. Cook for an additional 1–2 minutes until the spices become fragrant.
- Simmer Lentils: Add the rinsed lentils, vegetable broth, bay leaf, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for 25–30 minutes, or until the lentils are tender and fully cooked.
- Add Greens & Lemon: Stir in the fresh spinach or kale, allowing it to wilt into the soup. Remove the bay leaf. Add the juice of one lemon to brighten the flavors and season the soup with salt and pepper to taste, adjusting as needed.
- Serve: Ladle the soup into bowls and garnish with chopped fresh parsley. Optionally, drizzle with a little extra olive oil for added richness. Serve hot and enjoy your wholesome Mediterranean Lentil Soup.
Notes
- For a quicker cook time and creamier texture, swap brown/green lentils for red lentils which cook in 15–20 minutes.
- Add diced potatoes or zucchini for extra heartiness, or stir in cooked rice or quinoa right before serving.
- For smoky depth, use fire-roasted diced tomatoes or add a pinch of chili flakes to the spices.
- To create a creamier consistency, blend half the soup with an immersion blender before adding the greens.
- This soup is freezer-friendly for up to 3 months—thaw overnight and reheat with additional broth as needed to adjust thickness.
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 280
- Sugar: 6g
- Sodium: 550mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg
