Description
A hearty and flavorful Mediterranean Lentil Soup packed with aromatic vegetables, spices, and nutritious lentils. This comforting soup features a blend of cumin, coriander, paprika, and oregano, simmered with brown or green lentils and finished with fresh greens and a bright squeeze of lemon juice. Perfect for a wholesome, warming meal any time of year.
Ingredients
Scale
Vegetables and Aromatics
- 2 tbsp olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
Spices and Herbs
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- 1 tsp dried oregano
Legumes and Liquids
- 1 ½ cups brown or green lentils, rinsed
- 6 cups vegetable broth or chicken broth
- 1 bay leaf
- 1 can diced tomatoes (about 14.5 oz) or 2 fresh tomatoes, chopped
Additional Ingredients
- 2 cups fresh spinach or kale (optional)
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 5–7 minutes until the vegetables are softened. Then stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano. Cook for an additional 1–2 minutes until the mixture is fragrant and well blended.
- Simmer Lentils: Add rinsed lentils, vegetable or chicken broth, bay leaf, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer gently for 25–30 minutes until the lentils are tender and cooked through.
- Add Greens & Lemon: Stir in the fresh spinach or kale, if using, and cook until the greens are wilted. Remove the bay leaf. Add the juice of one lemon and season the soup with salt and pepper to taste. Adjust flavors as needed.
- Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Optionally, drizzle a little olive oil on top before serving for extra richness.
Notes
- You can swap brown or green lentils for red lentils, which will cook faster (15–20 minutes) and give a creamier texture.
- Add diced potatoes, zucchini, or stir in cooked rice or quinoa for a heartier soup.
- For smoky depth, use fire-roasted tomatoes or add chili flakes to the sauté step.
- For a creamier consistency, blend half of the soup with an immersion blender before serving.
- This soup is freezer-friendly for up to 3 months. Thaw overnight and reheat with added broth if needed.
Nutrition
- Serving Size: 1 cup (about 250 ml)
- Calories: 220
- Sugar: 5g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
