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Mediterranean Lentil Soup

Mediterranean Lentil Soup

Mediterranean Lentil Soup is a heartwarming dish that combines nutrient-dense lentils, fresh vegetables, and aromatic spices. Ideal for any occasion, this vegan and gluten-free soup not only satisfies your taste buds but also nourishes your body. Perfect for cozy weeknight dinners or meal prep, its versatile ingredients allow for customization based on seasonal produce. Enjoy it with crusty bread or topped with feta for a delightful, wholesome experience.

  • Total Time: 45 minutes
  • Yield: Serves approximately six people 1x

Ingredients

Scale
  • 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

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery; cook for about 5–7 minutes until softened. Stir in minced garlic and tomato paste along with spices. Cook for another minute until fragrant.
  2. Add rinsed lentils, vegetable broth, bay leaf, and diced tomatoes to the pot. Bring to a boil then reduce to a simmer for about 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 before serving.
  • Author: Natalia
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main
  • Method: Simmering
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 230
  • Sugar: 4g
  • Sodium: 400mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 12g
  • Protein: 13g
  • Cholesterol: 0mg

Keywords: For added creaminess, blend part of the soup before serving. Customize with seasonal vegetables like zucchini or bell peppers. Store leftovers in airtight containers for up to five days in the fridge or three months in the freezer.