Description
Mediterranean Lentil Soup is a wholesome and hearty dish brimming with nutrients, flavor, and comfort. Packed with tender lentils, vibrant vegetables, and aromatic spices, this soup is perfect for any occasion—whether it’s a cozy weeknight dinner or meal prep for the week ahead. The bright lemon finish adds a refreshing touch that elevates every spoonful. Simple to prepare and naturally vegan, this Mediterranean delight is sure to become a staple in your kitchen.
Ingredients
Scale
- Olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tsp dried oregano
- 1 ½ cups brown or green lentils (rinsed)
- 6 cups vegetable broth (or chicken broth)
- 1 bay leaf
- 1 can diced tomatoes (or 2 fresh, chopped)
- 2 cups fresh spinach or kale (optional)
- Juice of 1 lemon
- Salt and pepper, to taste
Instructions
- In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery; sauté for 5–7 minutes until softened.
- Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes.
- Add rinsed lentils, vegetable broth, and bay leaf; bring to a boil. Lower the heat and simmer for 25–30 minutes until lentils are tender.
- Stir in diced tomatoes during the last few minutes of cooking. Add fresh spinach or kale until wilted and finish with lemon juice. Season with salt and pepper to taste.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 230
- Sugar: 4g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 14g
- Protein: 12g
- Cholesterol: 0mg