Description
Mediterranean Lentil Soup is a vibrant and comforting dish that showcases the rich flavors of lentils, fresh vegetables, and aromatic spices. This nutritious soup is perfect for weeknight dinners or meal prepping, providing a satisfying bowl of warmth any time of the year. With its zesty hint of lemon and customizable ingredients, this recipe is not only healthy—packed with protein and fiber—but also incredibly easy to prepare, making it an ideal choice for cooks of all skill levels.
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
- Sauté the aromatics: In a large pot over medium heat, heat olive oil. Add onion, carrots, and celery; cook for about 5–7 minutes until softened. Stir in garlic and tomato paste along with spices; cook for another minute until fragrant.
- Simmer the lentils: 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.
- Add greens & finish: If using, stir in spinach or kale until wilted. Squeeze in lemon juice and season with salt and pepper before serving hot.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: Approximately 1 cup (240g)
- Calories: 210
- Sugar: 4g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg