Description
Mediterranean Lentil Soup is a vibrant and hearty dish that effortlessly combines wholesome ingredients into a nourishing meal. This flavorful soup features protein-packed lentils, fresh vegetables, and aromatic spices, making it perfect for cozy weeknight dinners or meal prepping for the week ahead. With its rich taste and comforting essence, this soup brings warmth to gatherings or quiet nights at home. Enjoy it with crusty bread or a light salad for a complete and satisfying meal.
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
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery; sauté for 5–7 minutes until softened. Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes until fragrant.
- Add rinsed lentils, broth, bay leaf, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce heat to simmer and cook for 25–30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Add fresh lemon juice and adjust seasoning with salt and pepper as desired. Serve hot with fresh parsley sprinkled on top.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 5g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 14g
- Protein: 12g
- Cholesterol: 0mg