Mediterranean Lentil Soup
This Mediterranean Lentil Soup is a hearty, nutritious, and flavor-packed dish that’s rich in protein and fiber. Made with simple ingredients like lentils, tomatoes, aromatic spices, and fresh herbs, it’s a comforting and wholesome meal. This soup is naturally vegetarian, gluten-free, and can be made vegan with a simple substitution. Perfect for meal prep, it tastes even better the next day!
Time Breakdown
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Ingredients
For the Soup:
1 cup green or brown lentils, rinsed
1 tablespoon olive oil
1 yellow onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon paprika
½ teaspoon ground turmeric
½ teaspoon black pepper
1 teaspoon salt (adjust to taste)
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth (or chicken broth)
1 cup water
1 teaspoon lemon zest
2 tablespoons lemon juice
1 cup baby spinach or chopped kale (optional, for extra greens)
¼ teaspoon red pepper flakes (optional, for heat)
For Garnish (Optional):
Fresh parsley or cilantro, chopped
Drizzle of olive oil
Extra squeeze of lemon juice
Instructions
Step 1: Saute the Aromatics
1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, and celery, sauteing for about 5 minutes until softened.
3. Stir in garlic, cumin, coriander, paprika, turmeric, black pepper, and red pepper flakes. Cook for 1-2 minutes until fragrant.
Step 2: Cook the Lentils
1. Add rinsed lentils, diced tomatoes, vegetable broth, and water to the pot.
2. Stir well, bring to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes, until the lentils are tender.
Step 3: Add Final Ingredients
1. Stir in lemon zest, lemon juice, and spinach/kale (if using). Cook for 2-3 more minutes until greens are wilted.
2. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
Step 4: Serve & Garnish
1. Ladle the soup into bowls.
2. Garnish with fresh parsley or cilantro and a drizzle of olive oil.
Notes & Variations
Make it Vegan: Use vegetable broth and skip any dairy-based garnishes.
Make it Thicker: Blend half the soup for a creamier texture.
Add More Protein: Stir in chickpeas or shredded chicken for extra protein.
Spice It Up: Add harissa paste or cayenne pepper for extra heat.
Storage: Store leftovers in the fridge for up to 5 days or freeze for up to 3 months.
Reheating: Add a splash of broth or water when reheating to loosen up the soup.
Questions & Answers
Q: Can I use red lentils instead?
A: Yes, but red lentils cook faster and will create a softer, creamier texture. Reduce cooking time to 15-20 minutes.
Q: How do I make this in a slow cooker?
A: Add all ingredients (except lemon juice and greens) to a slow cooker. Cook on low for 6-7 hours or high for 3-4 hours. Stir in lemon juice and greens at the end.
Q: What’s the best broth to use?
A: Vegetable broth keeps it vegetarian, but chicken broth adds a richer flavor.
Q: Can I add potatoes or other vegetables?
A: Absolutely! Diced sweet potatoes, zucchini, or bell peppers work well.
Q:Can I freeze this soup?
A: Yes! Let it cool completely, then freeze in airtight containers for up to 3 months.
Nutritional Information
Calories: ~250
Protein: ~12g
Carbohydrates: ~38g
Fiber: ~14g
Fats: ~6g
Saturated Fat: ~1g
Sodium: ~600mg
Sugar: ~8g