Description
Mediterranean Lentil Soup is a vibrant and wholesome dish that combines the earthy flavors of lentils with fresh vegetables and aromatic spices, creating a comforting meal perfect for any occasion. Packed with protein and fiber, this nutritious soup is not only satisfying but also easy to make in just 40 minutes. Whether you’re looking for a quick weeknight dinner, meal prep for busy days, or simply a cozy bowl of goodness, this Mediterranean Lentil Soup will quickly become a staple in your kitchen. With its customizable ingredients and delightful taste, your family will love every spoonful.
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; cook for 5–7 minutes until softened. Stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano. Cook for another 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 fresh spinach or kale until wilted. Add lemon juice and season with salt and pepper to taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 270
- Sugar: 5g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 15g
- Protein: 13g
- Cholesterol: 0mg