Mediterranean Lentils Soup Recipe
This Mediterranean lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.
Active Time: 20 mins
Total Time: 1 hr
Servings: 6
Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free
INGREDIENTS:
2 tablespoons extra-virgin olive oil
1 ½ cups chopped yellow onions
1 cup chopped carrots
3 cloves garlic, minced
2 tablespoons no-salt-added tomato paste
4 cups reduced-sodium vegetable broth
1 cup water
1 (15 ounce) can no-salt-added cannellini beans, rinsed
1 cup mixed dry lentils (brown, green and black)
½ cup chopped sun-dried tomatoes in oil, drained
¾ teaspoon salt
½ teaspoon ground pepper
1 tablespoon chopped fresh dill, plus more for garnish
1 ½ teaspoons red-wine vinegar
INSTRUCTIONS:
Heat oil in a large, heavy pot over medium heat. Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute.
Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes, salt and pepper. Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer. Cover and simmer until the lentils are tender, 30 to 40 minutes.
Remove from heat and stir in dill and vinegar. Garnish with additional dill, if desired, and serve.
What Type of Lentils Can Be Used in Mediterranean Lentil Soup?
In this lentil soup recipe, we use a mix of dry lentils, including brown, green and black. You can use any combination of these varieties in your soup. We recommend sticking to whole lentils instead of split lentils. Although whole lentils take longer to cook, they retain their shape better and add texture to the soup, whereas split lentils break down and become mushy.
How to Store Mediterranean Lentil Soup
Lentil soup can be stored in an airtight container and refrigerated for up to 5 days. To reheat, you can microwave the soup on High until warm.
Can You Freeze Mediterranean Lentil Soup?
Yes, lentil soup is easy to freeze. After the soup has cooled, portion and store it in freezer-safe containers. Freeze for up to 2 months. Be sure to label the containers so you can keep track of the freshness.
Nutritional Info:
Serving Size about 1 cup calories272total fat 7g saturated fat 1g sodium 487mg total carbohydrate 42g dietary fiber 9g protein 13g