Description
A hearty and flavorful Mediterranean Lentil Soup featuring tender lentils simmered with aromatic vegetables, spices, and fresh greens. This nutritious soup is easy to prepare, perfect as a comforting meal, and garnished with fresh parsley and a splash of lemon juice for brightness.
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)
- 1 can diced tomatoes (or 2 fresh, chopped)
Dry Ingredients & Spices
- 1 ½ cups brown or green lentils, rinsed
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tsp dried oregano
- 1 bay leaf
Liquids & Others
- 6 cups vegetable broth (or chicken broth)
- Olive oil
- Juice of 1 lemon
- Salt and pepper, to taste
- 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 another 1–2 minutes until fragrant, stirring constantly to combine the flavors.
- Simmer Lentils: Add 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 but not mushy.
- Add Greens & Lemon: Stir in fresh spinach or kale leaves until they wilt into the soup. Pour in the juice of one lemon and season with salt and pepper to taste. Mix well to combine all the flavors thoroughly.
- Serve: Ladle the soup into serving bowls. Garnish with freshly chopped parsley and, if desired, drizzle a little olive oil on top for an extra layer of flavor. Serve hot and enjoy.
Notes
- You can substitute brown or green lentils with red lentils, which cook faster (15–20 minutes) and yield a creamier texture.
- For a heartier soup, add diced potatoes or zucchini, or stir in cooked rice or quinoa before serving.
- To add smoky depth, use fire-roasted tomatoes instead of regular diced tomatoes, or sprinkle in some chili flakes.
- If you prefer a creamier consistency, blend half of the soup with an immersion blender.
- This soup is freezer-friendly for up to 3 months; thaw overnight in the refrigerator and reheat with a splash of broth or water as needed.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 5g
- Sodium: 550mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
