Mediterranean Lentil Soup
Mediterranean Lentil Soup is a hearty and wholesome dish that combines the earthy goodness of lentils with vibrant vegetables and aromatic spices. This nourishing soup is perfect for any occasion, whether you’re looking for a quick weeknight meal or a comforting dish for meal prep. With its rich flavors, thanks to cumin, coriander, and fresh lemon juice, this vegan-friendly and gluten-free recipe will leave you feeling satisfied and energized. Enjoy it warm with crusty bread or topped with fresh herbs for an irresistible experience.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves approximately 6 people 1x
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Ingredients
Scale
- Olive oil
- 1 diced onion
- 2 diced carrots
- 2 diced celery stalks
- 3–4 minced garlic cloves
- 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
- Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery; sauté for 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano; cook for an additional minute until fragrant.
- Add lentils, broth, bay leaf, and tomatoes to the pot. Bring to a boil then reduce to a simmer. Cook for 25–30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Add lemon juice and season with salt and pepper to taste.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 220
- Sugar: 4g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 0g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 15g
- Protein: 12g
- Cholesterol: 0mg
Find it online: https://juliaflavors.com/mediterranean-lentil-soup/