Name: Mediterranean Lentil Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 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; 2 tablespoons fresh parsley, finely chopped

Description

Mediterranean Lentil Soup is a hearty and nutritious dish that brings together the vibrant flavors of the Mediterranean in one comforting bowl. This easy-to-make soup is packed with plant-based protein from lentils, making it a perfect choice for everyone—from vegans to meat lovers. With aromatic vegetables sautéed in olive oil, a splash of fresh lemon juice, and optional greens like spinach or kale, this recipe is as wholesome as it is delicious. Not only does it warm your soul, but it also fills your kitchen with enticing aromas that will have everyone eagerly awaiting their meal. Perfect for busy weeknights or leisurely weekends, this soup is budget-friendly and freezes well, ensuring you always have a nourishing option on hand.

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
2 tablespoons fresh parsley, finely chopped

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, ground cumin, ground coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes until fragrant.
Add rinsed lentils, vegetable broth, bay leaf, and diced tomatoes. Bring to a boil then reduce heat to simmer for 25–30 minutes until lentils are tender.
Stir in fresh greens until wilted. Squeeze in lemon juice and season with salt and pepper to taste.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Simmering
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup (240g)
Calories: 210
Sugar: 4g
Sodium: 480mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 12g
Protein: 10g
Cholesterol: 0mg

Keywords: For added flavor, experiment with spices like turmeric or chili powder. Incorporate seasonal vegetables such as zucchini or bell peppers for extra nutrition. Blend part of the soup for a creamier texture while keeping some lentils whole.