Description
Mediterranean Lentil Soup is a vibrant and nourishing dish that effortlessly brings the flavors of the Mediterranean to your kitchen. Packed with wholesome lentils, fresh vegetables, and a zesty touch of lemon, this soup is not only easy to prepare but also versatile enough for any meal occasion. Whether you’re enjoying it as a hearty main course or pairing it with a light salad, this vegan and gluten-free recipe is perfect for cozy weeknight dinners or meal prep. With its rich flavor profile and nutrient-dense ingredients, each bowl promises comfort and satisfaction year-round.
Ingredients
Scale
- 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 or chicken broth
- 1 bay leaf
- 1 can diced tomatoes (or 2 fresh, chopped)
- Juice of 1 lemon
- Fresh spinach or kale (optional)
- Salt and pepper, to taste
Instructions
- In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5–7 minutes until softened. Stir in the minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes until fragrant.
- Add the rinsed lentils, broth, bay leaf, and diced tomatoes to the pot. Bring to a boil then reduce heat to simmer for 25–30 minutes until lentils are tender.
- Stir in optional greens like spinach or kale until wilted. Finish with lemon juice and adjust seasoning with salt and pepper before serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 180
- Sugar: 4g
- Sodium: 480mg
- Fat: 3g
- Saturated Fat: 0g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg