Description
Mediterranean Lentil Soup is a wholesome delight that warms both the body and soul. This vibrant dish features protein-packed lentils simmered with a colorful array of vegetables and fragrant spices, all brightened by the zing of fresh lemon juice. Perfect for a quick weeknight dinner or meal prep for the week ahead, this soup is not only easy to make but also customizable based on what you have on hand. With minimal cleanup thanks to its one-pot preparation, this savory soup is an ideal choice for anyone looking to enjoy hearty, nutritious comfort food.
Ingredients
Scale
- Olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 2 tbsp tomato paste
- 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.
- Add rinsed lentils, vegetable broth (or chicken broth), bay leaf, and diced tomatoes to the pot. Bring to a boil, then reduce heat and let simmer for 25–30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Finish by adding lemon juice and adjusting seasoning with salt and pepper.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 210
- Sugar: 4g
- Sodium: 380mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg