If you’re craving a comforting, nutritious, and downright delicious meal, you’ve got to try this Mediterranean Lentil Soup Recipe. I absolutely love how this turns out—hearty lentils swimming in a rich, tomatoey broth with warm spices and a bright squeeze of lemon. It’s the kind of soup that feels like a hug in a bowl, perfect for any day you want a wholesome, fuss-free dinner. Keep reading, because I’ll walk you through everything you need to know to make it just right in your kitchen.
Why You’ll Love This Recipe
- Simple Ingredients with Big Flavor: You don’t need a pantry full of exotic spices—just a handful of staples create deep, comforting Mediterranean flavors.
- Flexible and Adaptable: Whether you have kale or spinach, fresh lemon or bottled juice, this recipe comes together beautifully with what you have on hand.
- Nutritious and Filling: Lentils provide protein and fiber that keep you full and satisfied without weighing you down.
- Perfect for Make-Ahead and Freezing: I adore how well this soup holds up in the fridge and freezer, making busy weeknights so much easier.
Ingredients You’ll Need
This Mediterranean Lentil Soup Recipe balances earthy lentils, aromatic vegetables, and Mediterranean herbs that bring it all together. When shopping, look for quality fire-roasted tomatoes and fresh lemon for that bright finishing touch—it really makes a difference!
- Extra virgin olive oil: The foundation of flavor here; using good quality oil really enhances the soup’s richness.
- Yellow onion: Adds sweetness and body; small diced helps it cook evenly.
- Carrots: Give a natural sweetness and texture contrast to the lentils.
- Celery: Brings subtle earthy notes and a bit of crunch in the cooking process.
- Tomato paste: Packs concentrated umami and a beautiful depth to the broth.
- Garlic: Always a star in Mediterranean cooking—freshly minced is best for vibrant flavor.
- Cumin: Adds warmth and a slight smokiness that complements lentils perfectly.
- Dried oregano, basil, thyme: Classic Mediterranean herbs that brighten and deepen the overall taste.
- Kosher salt and black pepper: Essential for balancing and enhancing all the flavors.
- Fire-roasted diced tomatoes: I love the smoky sweetness they add, far better than plain canned tomatoes.
- Low-sodium vegetable broth: The flavorful base of the soup, low sodium lets you control saltiness better.
- Green or brown lentils: These hold shape well, so your soup has a nice hearty texture.
- Kale: Adds earthiness and a slight bite; you can substitute spinach if you prefer.
- Lemon juice: The secret to brightening all the flavors—fresh is best, but bottled works in a pinch.
Variations
The beauty of this Mediterranean Lentil Soup Recipe is how easy it is to tweak it to fit your mood or dietary needs. Here’s how I like to mix things up—please feel free to experiment and make it your own!
- Spicy Kick: I sometimes add a pinch of red pepper flakes when sautéing the veggies to bring some heat—my family goes crazy for that little extra zing.
- Grain Boost: Adding a handful of cooked quinoa or bulgur after simmering makes it an even heartier, meal-in-a-bowl kind of soup.
- Slow Cooker Version: Perfect for busy days—cook everything (except kale and lemon juice) on low for 7-8 hours, then blend part of the soup for creaminess and finish with kale and lemon.
- Herb Swap: Don’t have all the dried herbs? No problem! I often use 3 teaspoons of Italian seasoning instead, and it totally works.
How to Make Mediterranean Lentil Soup Recipe
Step 1: Sauté your base veggies until soft and fragrant
Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring frequently. After about 4 to 5 minutes, you’ll notice the onions become translucent and the veggies soften—this is when the flavorful foundation forms. Be patient here; don’t rush by turning up the heat or you’ll risk burning the garlic later.
Step 2: Toast the tomato paste, garlic, and spices to infuse amazing aroma
Next, stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Cook everything, stirring constantly, for 1 to 2 minutes. This quick toasting wakes up the spices and deepens the flavor. Try not to let the garlic brown too much—it’s delicate and can turn bitter if overcooked.
Step 3: Add tomatoes, broth, and lentils—then simmer
Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Give it all a good stir to combine. Bring the soup just to a boil, then reduce the heat to low and cover partially with a lid to let steam escape. Let it simmer for 25 to 30 minutes, stirring occasionally. You’ll see the lentils soften and the soup deepen in color. This part is where patience pays off—resist the urge to rush it.
Step 4: Blend for texture (or leave chunky!) and finish with kale and lemon
Now for the fun part—you have options! I often use an immersion blender to partially blend the soup for a creamy yet still rustic texture, but you can absolutely keep it chunky if you prefer more bite. Next, stir in the kale and the lemon juice, then simmer for 1-2 more minutes to soften the greens just right. The lemon juice truly lifts the whole dish—it’s the finishing note that brightens every spoonful.
Pro Tips for Making Mediterranean Lentil Soup Recipe
- Don’t Skip Toasting the Spices: I learned that toasting those dried herbs and cumin really unlocks their aroma, adding layers of flavor you just can’t beat.
- Use Fire-Roasted Tomatoes if You Can: They bring a gentle smoky depth that plain canned tomatoes don’t, making your soup taste like it’s simmered for hours.
- Partial Blending is Magic: Spot blending with an immersion blender gives you a creamy texture but still some lentil bite—perfect comfort with a bit of interest.
- Adjust Liquid After Resting: When the soup sits, lentils soak up liquid and thicken things up—don’t hesitate to add broth or water to thin it to your liking.
How to Serve Mediterranean Lentil Soup Recipe
Garnishes
I usually top my soup with a drizzle of extra virgin olive oil and a sprinkle of chopped fresh parsley for freshness. Sometimes I add a dollop of Greek yogurt or crumbled feta to add a creamy, tangy contrast. If I want an extra zing, a pinch of red chili flakes works wonders too!
Side Dishes
For a perfect Mediterranean vibe, I love pairing this soup with warm crusty bread or garlic pita. A simple side salad with cucumbers, tomatoes, and olives keeps the meal light and vibrant—totally satisfying without feeling heavy.
Creative Ways to Present
On special occasions, I serve the soup in rustic bread bowls—your guests will think it’s fancy but it’s surprisingly easy. Sometimes, I garnish with edible flowers or microgreens for that wow factor. Leaving out the lemon wedge on the side lets everyone customize their soup’s brightness.
Make Ahead and Storage
Storing Leftovers
I keep leftovers in airtight containers in the fridge, and they usually last about 4 to 5 days. The flavors deepen over time, so sometimes I find it tastes even better the next day—just add a splash of broth when reheating if it thickens too much.
Freezing
This soup freezes like a dream. I portion it into freezer-safe containers or silicone trays for easy single servings. Just make sure it cools completely before freezing to keep the texture intact. It maintains great flavor and texture for up to three months.
Reheating
When reheating, I do it gently on the stove over medium-low heat, stirring occasionally. If the soup feels too thick, I add a splash of water or vegetable broth. You can also reheat in the microwave in short bursts, stirring in between, to keep the texture just right.
FAQs
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Can I use red lentils instead of green or brown lentils in this Mediterranean Lentil Soup Recipe?
Red lentils cook faster and tend to break down more, resulting in a creamier soup rather than one with distinct lentil texture. If you like a smooth soup, red lentils work well, but you’ll want to reduce the simmering time to avoid overcooking.
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Is this soup vegan and gluten-free?
Yes! This Mediterranean Lentil Soup Recipe is naturally vegan and gluten-free, making it a fantastic option for various dietary preferences without sacrificing flavor or satisfaction.
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Can I make this Mediterranean Lentil Soup Recipe in a slow cooker?
Absolutely! Just add all the ingredients except kale and lemon juice to your slow cooker and set on low for 7-8 hours or high for 5-6 hours. Then blend a portion of the soup for creaminess, stir in kale and lemon juice, and serve.
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How do I adjust the soup if it gets too thick after storing?
This happens because lentils absorb liquid over time. No worries—just stir in some hot vegetable broth or water while reheating to get the soup back to your preferred consistency.
Final Thoughts
This Mediterranean Lentil Soup Recipe has become one of my absolute go-tos when I want something nutritious, flavorful, and comforting but without a lot of fuss. I love sharing it with friends because it’s so approachable—anyone can make it and end up with a soup that tastes like it took hours. I hope you enjoy making it and discovering your own favorite tweaks. Trust me, once you’ve tried it, this soup will be a steady star in your meal rotation!
Print
Mediterranean Lentil Soup Recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A hearty and flavorful Mediterranean Lentil Soup featuring fire-roasted tomatoes, aromatic spices, and nutritious kale. This comforting soup is easy to prepare on the stovetop and can be blended for a creamy texture or enjoyed chunky. Perfect for a healthy, satisfying meal that showcases classic Mediterranean flavors.
Ingredients
Vegetables & Aromatics
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves garlic, minced
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Spices & Seasonings
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
Liquids & Canned Goods
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
Legumes
- 1 cup green or brown lentils
Instructions
- Sauté the vegetables: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring frequently for about 4 to 5 minutes until the onion becomes translucent and the vegetables soften slightly.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, dried oregano, basil, thyme, salt, and freshly ground black pepper to the pot. Stir well and toast the spices and garlic for 1 to 2 minutes until fragrant, enhancing the soup’s depth of flavor.
- Simmer: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and rinsed lentils. Stir the mixture to combine, bring to a boil, then reduce the heat to low. Partially cover the pot with a lid and let it simmer gently for 25 to 30 minutes, until the lentils are tender and cooked through.
- Blend (optional): If you prefer a creamier soup, use an immersion blender to blend portions of the soup for a few seconds to achieve your desired texture. Alternatively, leave it chunky for a rustic feel.
- Finish with flavor: Stir in the sliced kale and freshly squeezed lemon juice. Let the soup simmer for an additional 1 to 2 minutes until the kale softens slightly. Taste and adjust seasoning with extra lemon juice, salt, or pepper as needed before serving.
Notes
- Each serving is approximately 2 cups.
- To avoid opening an additional broth container, you can use 4 cups of broth and 2 cups of water since vegetable broth commonly comes in 32-ounce (4-cup) containers.
- As the soup sits, lentils may absorb liquid and thicken the soup. Add more broth or water to reach your preferred consistency.
- You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
- To make in a slow cooker: add all ingredients except kale and lemon juice to the crockpot. Cook on high for 5 to 6 hours or low for 7 to 8 hours. Blend 2 to 3 cups of soup until semi-smooth, mix back in, then stir in kale and lemon juice.
- Store leftovers in an airtight container in the fridge for up to 5 days.
- Freeze in a freezer-safe container or silicone trays for up to 3 months.
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 280
- Sugar: 6g
- Sodium: 380mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 14g
- Protein: 14g
- Cholesterol: 0mg
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