Name: Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 tbsp 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)

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why make this recipe

Mediterranean Lentil Soup is a delicious and healthy choice that brings warmth and comfort. It’s packed with nutrients, making it a great option for any meal. Lentils are full of protein and fiber, while the mix of vegetables adds flavor and vitamins. Plus, this soup is easy to make and perfect for meal prep. Enjoy it on a chilly day or as a light lunch.

how to make Mediterranean Lentil Soup

Ingredients:

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)

Directions:

Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano. Cook for 1–2 minutes until fragrant.
Simmer Lentils: Add lentils, broth, bay leaf, and tomatoes. Bring to a boil, reduce to a simmer, and cook for 25–30 minutes until lentils are tender.
Add Greens & Lemon: Stir in spinach or kale until wilted. Add lemon juice and adjust seasoning with salt and pepper.
Serve: Ladle the soup into bowls and sprinkle with fresh parsley for garnish.

how to serve Mediterranean Lentil Soup

Mediterranean Lentil Soup is best served warm. You can pair it with crusty bread or a fresh salad for a complete meal. For a little extra flavor, add a drizzle of olive oil on top before serving. It also makes a great lunch the next day!

how to store Mediterranean Lentil Soup

If you have leftovers, store the soup in an airtight container in the refrigerator. It will stay fresh for about 3–4 days. You can also freeze it for longer storage. Just pour it into freezer-safe containers and freeze for up to 3 months. Make sure to thaw and reheat before enjoying again.

tips to make Mediterranean Lentil Soup

Rinse lentils before use to remove any dust or debris.
Adjust the thickness by adding more broth if you prefer a lighter soup.
Feel free to add more vegetables like zucchini or bell peppers for extra flavor and nutrition.
For added spice, try adding a pinch of red pepper flakes.

variation

You can make this soup vegan by using vegetable broth instead of chicken broth. You can also add proteins like diced chicken or sausage for a heartier meal. Additionally, try different greens such as Swiss chard or broccoli.

FAQs

1. Can I use canned lentils?
Yes, you can use canned lentils to save time. Just drain and rinse them, and add them to the soup during the last 10 minutes of cooking.

2. Is this soup gluten-free?
Yes, Mediterranean Lentil Soup is gluten-free, making it a great option for those with gluten sensitivities.

3. Can I make this soup in advance?
Absolutely! This soup tastes even better the next day. Just make sure to store it properly in the fridge or freezer.

Mediterranean Lentil Soup