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
Scale
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
