Description
This hearty Mediterranean Lentil Soup is a flavorful and nutritious dish perfect for any season. Combining tender lentils with fresh vegetables, aromatic spices, and a touch of lemon juice, this comforting soup offers a balanced blend of textures and vibrant Mediterranean flavors that will satisfy your hunger and nourish your body.
Ingredients
Scale
Vegetables & Aromatics
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 2 cups fresh spinach or kale (optional)
- Fresh parsley, chopped (for garnish)
Spices & Flavorings
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tsp dried oregano
- 1 bay leaf
- Juice of 1 lemon
- Salt and pepper, to taste
Pantry Staples
- Olive oil (about 2 tbsp for sautéing)
- 1 ½ cups brown or green lentils (rinsed)
- 6 cups vegetable broth (or chicken broth for non-vegetarian version)
- 1 can diced tomatoes (or 2 fresh tomatoes, chopped)
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 5 to 7 minutes until the vegetables soften. Then stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano. Continue cooking for 1 to 2 minutes until the spices become fragrant, stirring frequently to avoid burning.
- 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 a simmer. Let it cook uncovered for 25 to 30 minutes until the lentils are tender and the soup thickens slightly.
- Add Greens & Lemon: Stir in the fresh spinach or kale, allowing the greens to wilt into the hot soup. Add the juice of one lemon to brighten the flavors. Season with salt and pepper to taste, adjusting according to your preference.
- Serve: Remove the bay leaf. Ladle the soup into bowls, garnish each serving with chopped fresh parsley, and drizzle with a little olive oil if desired for extra richness and flavor. Serve warm.
Notes
- You can substitute vegetable broth with chicken broth if not following a vegetarian diet.
- Spinach or kale is optional but adds excellent color and nutrition.
- For extra heat, add a pinch of red pepper flakes when sautéing the aromatics.
- The soup can be stored in the refrigerator for up to 4 days or frozen for longer storage.
- Adjust the consistency by adding more broth or water if you prefer a thinner soup.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: Mediterranean lentil soup, vegetarian soup, healthy lentil recipe, easy soup recipe, lentil stew, vegetable soup, healthy Mediterranean food
