Mediterranean Red Lentil Soup

Mediterranean Red Lentil Soup 

Mediterranean Red Lentil Soup is velvety, comforting, and nutritious! Plus, it’s so easy to make with lentils, a few veggies, and spices like Aleppo pepper! Naturally gluten-free, and with a simple swap for a vegan option, this Mediterranean lentil soup is ready in about 30 minutes.

Prep Time: 5minutes 

Cook Time: 27minutes

Total Time: 32minutes 

Servings: 6 servings 

Ingredients for Mediterranean Red Lentil Soup 

⭐5 tablespoons extra virgin olive oil

⭐1 medium yellow onion, chopped

⭐3 garlic cloves, minced, divided

⭐2 to 3 carrots, peeled and chopped

⭐1 medium russet potato, peeled and small diced or chopped

⭐Kosher salt

⭐2 tablespoons tomato paste

⭐6 cups low-sodium vegetable broth

⭐2 teaspoons Aleppo pepper, divided

⭐1 teaspoon cumin

⭐½ teaspoon coriander

⭐1 cup red lentils, picked over and rinsed

⭐1 large lemon, cut into wedges

Instructions for Mediterranean Red Lentil Soup 

⭐In a large Dutch oven or cooking pot, heat 2 tablespoons extra virgin olive oil over medium-high heat until shimmering.

⭐Add the onions, 2 minced garlic cloves, carrots, and potatoes. Season with a good dash of kosher salt, and cook, stirring occasionally until the vegetables have softened (about 5 to 7 minutes).

⭐Add the tomato paste and toss to coat the vegetables with the paste, then add the broth 1 teaspoon of Aleppo-style pepper and the rest of the spices.

⭐Add the lentils and stir.

⭐Allow the soup to come to a rolling boil for 4 to 5 minutes, then lower the heat and cover the Dutch oven with the lid leaving a small opening.

⭐Let the soup simmer on the lowest heat setting for about 15 to 20 minutes or until the lentils and the vegetables are completely tender. (Check occasionally and give the soup a stir as needed. If it is getting too thick, add a little bit more vegetable broth about ½ to 1 cup more).

⭐Remove the pot from the heat and carefully blend the soup using an immersion blender until smooth and creamy. (Alternatively, transfer the soup to a standard blender, let some of the steam escape. Blend in batches until all of the soup is smooth.)

⭐To finish, in a small skillet, warm about 3 tablespoons extra virgin olive oil over medium heat.

⭐Add the remaining Aleppo pepper and minced garlic and cook briefly until the garlic is golden brown and the oil has taken on a red hue from the Aleppo pepper. Remove from the heat and pour the warmed oil all over the soup.

⭐Serve with lemon wedges to the side.


What to do if you don’t have an immersion blender: Just use a blender or food processor instead. Wait for the soup to cool, though, to avoid accidents.

What to serve with Mediterranean lentil soup: If you’re serving it as an appetizer, try it before shish kofta or lahmacun. As a main meal, I like to start it off with some piyaz, and serve the soup with warm pita.

How to store leftovers: Keep leftovers in an airtight container in the fridge for up to 5 days. You can also freeze it in freezer-safe containers.


Calories: 282.7kcal | Carbohydrates: 34.8g | Protein: 10.6g | Fat: 12.3g | Saturated Fat: 1.7g | Polyunsaturated Fat: 1.5g | Monounsaturated Fat: 8.7g | Sodium: 266.6mg | Potassium: 630.8mg | Fiber: 12.5g | Sugar: 4.7g | Vitamin A: 3697.1IU | Vitamin C: 17.2mg | Calcium: 47.3mg | Iron: 3.4mg

2 thoughts on “Mediterranean Red Lentil Soup”

  1. I made Lentil soup for our church luncheon. I made a very big pot of the soup. When I got to eat there was only 1 bowl full left. I was thrilled! Thanks for the great recipe, it was a hit.


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