Mediterranean Lentil Soup
Mediterranean Lentil Soup is a colorful and nourishing dish that combines hearty lentils, vibrant vegetables, and aromatic spices. This delightful soup is perfect for any occasion, offering a comforting experience that warms the soul. It’s quick to prepare, making it an excellent option for busy weeknights or meal prep. With a zesty finish from fresh lemon juice and the option to customize with your favorite greens, this soup is both satisfying and healthy. Enjoy it on its own or paired with crusty bread for a wholesome meal that’s vegan and gluten-free!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 6
- Category: Main
- Method: Cooking
- Cuisine: Mediterranean
Ingredients
Scale
- Olive oil
- 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 broth (or chicken broth)
- 1 bay leaf
- 1 can diced tomatoes (or 2 fresh, chopped)
- 2 cups fresh spinach or kale (optional)
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery; sauté for 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano; cook for 1–2 minutes until fragrant.
- Add 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 spinach or kale until wilted. Add lemon juice and season with salt and pepper to taste.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 250
- Sugar: 4g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 14g
- Protein: 12g
- Cholesterol: 0mg
Find it online: https://teffrecipes.com/mediterranean-lentil-soup/