Mediterranean Lentil Soup

Why Make This Recipe

Mediterranean Lentil Soup is not only delicious but also packed with nutrients. It’s a warm and hearty dish that you can enjoy any day of the week. Lentils are high in protein and fiber, making this soup a great option for a filling meal. Plus, it’s easy to make and perfect for sharing with family and friends.

How to Make Mediterranean Lentil Soup

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3-4 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 1 (14.5 ounce) can diced tomatoes, undrained
• 6-8 cups vegetable broth
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp turmeric (optional)
• 1-2 bay leaves
• Salt and freshly ground black pepper to taste
• Juice of 1/2 lemon (or more, to taste)
• Fresh parsley or cilantro, chopped (for garnish)

Directions:

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
3. Add minced garlic and cook for another minute until fragrant.
4. Stir in the rinsed lentils, diced tomatoes (undrained), vegetable broth, ground cumin, ground coriander, turmeric (if using), and bay leaves.
5. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 30-45 minutes, or until the lentils are tender.
6. Remove the bay leaves. Season the soup with salt and freshly ground black pepper to taste.
7. Stir in the lemon juice. Taste and adjust seasoning as needed.
8. Ladle into bowls and garnish with fresh parsley or cilantro before serving.

How to Serve Mediterranean Lentil Soup

Serve Mediterranean Lentil Soup warm in bowls. It pairs well with crusty bread, a side salad, or even over rice for a heartier meal. You can also add a dollop of yogurt or sour cream for creaminess if you prefer.

How to Store Mediterranean Lentil Soup

Store any leftover soup in an airtight container in the refrigerator for up to 4-5 days. If you want to keep it longer, you can freeze the soup in portion-sized containers for up to 3 months. Just remember to let it cool completely before freezing.

Tips to Make Mediterranean Lentil Soup

• Rinse the lentils thoroughly before adding them to the pot to remove any dust or debris.
• Adjust the amount of broth depending on how thick or thin you want your soup.
• Feel free to add more vegetables like spinach or bell peppers for extra nutrition and flavor.
• If you like a spicier soup, add a pinch of red pepper flakes or some diced jalapeños.

Variation

You can switch up the flavors by adding different spices or herbs such as thyme, oregano, or rosemary. For a creamier soup, consider blending part of it with an immersion blender.

FAQs

Q: Can I use other types of lentils?
A: Yes, you can use green, brown, or even red lentils, but cooking times may vary slightly.

Q: Is this soup vegetarian?
A: Yes, this soup is vegetarian as long as you use vegetable broth.

Q: Can I add meat to the soup?
A: Absolutely! You can add cooked chicken or sausage for more protein and flavor. Just toss it in during the cooking process.

Rachid

Mediterranean Lentil Soup (Hearty & Healthy)

This Mediterranean Lentil Soup is not only delicious but also packed with nutrients. It’s a warm and hearty dish that you can enjoy any day of the week. Lentils are high in protein and fiber, making this soup a great option for a filling meal. Plus, it’s easy to make and perfect for sharing with family and friends.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 33 minutes mins

Total Time 43 minutes mins

Course: Soup , Main Dish

Cuisine: American, Mediterranean

Ingredients Equipment Method Notes

Ingredients

  

• 2 tablespoon extra virgin olive oil
• 1 large yellow onion chopped
• 2 medium carrts chopped
• 2 celery stalks chopped
• 3 cloves garlic minced
• 1 tablespoon ground cumin
• ½ tablespoon dried thyme
• 1 large bay leaf
• 6 cups vegetable broth (low sodium)
• 1 cups vegetable broth (low sodium)
• 1 cup brown or green lentils rinsed
• 1 (14.5 oz) can diced tomatoes undrained
• 1 cup spinach (fresh or frozen)
• 1 tablespoon Tbsp fresh lemon juice

Equipment

• Large Pot or Dutch Oven
• Cutting Board
• Chef's Knife
• Measuring Cups and Spoons
• Ladle
• Fine Mesh Sieve (for rinsing lentils)

Method

 

1. 1 Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Sauté for about 5-7 minutes, until the vegetables begin to soften.
   
2. 2 Add Spices and Garlic: Stir in the minced garlic, cumin, and thyme. Cook for about 1 minute until fragrant.
3. 3 Simmer Soup: Add the bay leaf, vegetable broth, rinsed lentils, and diced tomatoes. Bring the mixture to a boil, then immediately reduce the heat to a simmer.
4. 4 Cook: Cover the pot partially and let it simmer for 30-35 minutes, or until the lentils are completely tender. Stir occasionally to prevent sticking. Remove the bay leaf before serving.
   
5. 5 Finish: Stir in the spinach until it wilts (about 1 minute). Remove from heat, then stir in the fresh lemon juice.
6. 6 Serve: Taste and adjust salt and pepper as needed. Ladle into bowls and garnish with fresh herbs.

Notes

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 3 months. The soup will thicken upon cooling; add a splash of water or broth when reheating if needed. Substitutions: You can use a can of fire-roasted diced tomatoes for a smokier flavor. If you don't have spinach, feel free to use kale (add a few minutes earlier to soften) or Swiss chard.