Instant Pot Mediterranean Lentil Soup Recipe

Instant Pot Mediterranean Lentil Soup Recipe

This Instant Pot Mediterranean Lentil Soup is cozy and comforting! Infused with fragrant Middle Eastern spices, it can be made in your Instant Pot or on your stovetop. Vegan, fast & easy.

This Instant Pot Lentil Soup is packed full of healthy, nourishing veggies. A delicious, vegan soup seasoned with fragrant Middle Eastern spices that is both satisfying and filling, yet low in calories. This is my Egyptian father’s recipe, one that we ate on repeat growing up, not only for its nutrient density but for its affordability. Humble yet abundant! Make a big batch and have it on hand for lunches or dinners during the busy work week.

WHY YOU’LL LOVE THIS!

Healthy and Nutritious: Lentil soup is packed with fiber, protein, and essential nutrients, making it a healthy choice. It is plant-based and low in calories, yet it keeps you feeling full and satisfied.

Affordable: Made with simple and humble ingredients, lentil soup is an affordable option, utilizing pantry staples that you may already have on hand. It provides a budget-friendly way to enjoy a delicious and nourishing meal.

Fast and Easy: Lentil soup is quick and easy to prepare, requiring minimal effort and time. With just a few basic cooking steps, you can have a flavorful and comforting bowl of soup ready in no time.

Versatile: Lentil soup offers versatility in terms of ingredients and customization. You can add various vegetables and spices to suit your taste preferences. Whether you prefer a classic lentil soup or want to experiment with different flavors, the possibilities are endless.

Great for Meal Prep: Lentil soup is perfect for meal prepping. You can make a large batch and store it in the fridge for several days. The flavors actually enhance over time, making it even more delicious as the soup sits.

Comforting and Satisfying: There’s something inherently comforting about a warm bowl of lentil soup. It’s a soul-soothing dish that can provide a sense of comfort and nourishment, especially on chilly days or when you’re in need of a wholesome meal.

PREP TIME: 20

COOK TIME: 20

TOTAL TIME: 40 MINUTES

YIELD: 10 CUPS 

INGREDIENTS For Instant Pot Mediterranean Lentil Soup Recipe

• 1 onion, diced (or sub 2 fat shallots)
• 4–8 cloves garlic, rough chopped
• 3 tablespoons olive oil
• 2 cups carrots, diced
• 2 cups celery, diced
• 1 1/2– 2 teaspoons salt, more to taste.
• 1 tablespoon cumin
• 2 teaspoons coriander
• 2 teaspoons curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon allspice (optional)
• 1 bay leaf or 1 teaspoon herbs de Provence or Italian herbs
• 1 tablespoon tomato paste
• 2 medium tomatoes, diced with their juices (or 14 -ounce can of diced tomatoes with juices)
• 4 flavorful cups veggie stock (or chicken stock- use 3 bouillon cubes w/ water)
• 2 cups water
• 1 1/4 cup small Black Caviar lentils or French Green Lentils (You can always use bigger, brown lentils, but increase pressure cooking time to 20 minutes.) You can also substitute split lentils for 1/4 cup of the lentils for a creamier texture.
• Garnishes: with a drizzle of olive oil, lemon juice, chopped Italian parsley (or cilantro), diced tomatoes and optional chili flakes (Aleppo chili is nice here) and
• Serve with warm toasty pita bread.

INSTRUCTIONS For Instant Pot Mediterranean Lentil Soup Recipe:

1. See notes for stovetop.
2. Saute onion and garlic in the Instant Pot in 2 tablespoons oil until fragrant and tender, about 2-3 minutes.
3. Add the veggies. Sauteing 4-5 more minutes. Add the spices, salt and tomato paste and brown it a bit. Add the tomatoes and their juices, stock and water, scraping up any browned bits.
4. Add the lentils, stir and cover, setting the Instant pot to Pressure Cook on Normal for 12 minutes.
5. Let the pressure release either manually or natural release.
6. Taste, adjust salt, adding more to taste.
7. Divide among bowls and drizzle with olive oil, a squeeze of lemon, chili flakes, fresh parsley and fresh diced tomato (optional)

NOTES:

Stovetop Instructions: Saute onion and garlic in olive oil over medium-high heat until fragrant, about 3 minutes, add chopped veggies, lower heat and saute for 5 minutes. Add the spices, salt and tomato paste, toasting them a bit. Add the broth,and water and scrape up any brown bits. Add the lentils, tomatoes bay leaves, bring to a simmer, cover, and simmer on medium-low or low heat until the lentils are cooked through. 20-30 minutes, depending on their size.

Lentils: Small Black Caviar lentils (or French Green Lentils) cook much faster than regular large brown lentils. Red lentils have been split and will work here too, and will cook fast, but will give a different consistency. Sometimes I’ll substitute a ¼ cup of split red lentils for the Black Caviar lentils for a creamier texture.The larger the lentil, the longer you will need to cook.

For a creamier consistency, feel free to blend the soup or blend partially.

NUTRITIONAL INFO:

Serving Size: 1 ½ cups without garnish Calories: 264Sugar: 6.4 g Sodium: 646.5 mg Fat: 8.1 g Saturated Fat: 1.2 g Carbohydrates: 39.1 g Fiber: 7.9 g Protein: 11.9 g Cholesterol: 0 mg