Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Mediterranean Lentil Soup

Mediterranean Lentil Soup is a wholesome and satisfying dish that brings together the rich flavors of lentils, fresh vegetables, and aromatic spices. This comforting soup is perfect for any occasion, whether you’re looking for a quick meal or preparing for the week ahead. With its vibrant flavors and nutritional benefits, it’s an excellent choice for anyone seeking a healthy, plant-based option. Each bowl is packed with protein and fiber, making it both nourishing and delicious.

  • Total Time: 40 minutes
  • Yield: Makes about 6 servings 1x

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

  1. Heat olive oil in a large pot over medium heat. Sauté the onion, carrots, and celery for 5–7 minutes until softened. Add garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for another 1–2 minutes until fragrant.
  2. Stir in the rinsed lentils, broth, bay leaf, and diced tomatoes. Bring to a boil then reduce to a simmer. Cook for 25–30 minutes until lentils are tender.
  3. Add fresh spinach or kale until wilted and squeeze in lemon juice. Season with salt and pepper to taste.
  • Author: Emmeline
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Main
  • Method: Cooking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 cup (240g)
  • Calories: 200
  • Sugar: 4g
  • Sodium: 480mg
  • Fat: 5g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 12g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: For added creaminess, blend part of the soup before serving. Feel free to customize by adding other vegetables like bell peppers or zucchini. This soup freezes well; store in airtight containers for up to 3 months.

save me