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Mediterranean Lentil Soup: A Healthy and Flavorful Recipe for Every Season

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This Mediterranean Lentil Soup is a flavorful and nutritious dish, loaded with vegetables and spices. It’s easy to make, vegan-friendly, and perfect for any season, offering a comforting meal that can be enjoyed with crusty bread or a side salad.

Ingredients

Scale
  • 1 cup dried green or brown lentils, rinsed and drained
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • 1 can (14.5 oz) diced tomatoes, with juices
  • 6 cups vegetable broth or water
  • 1 bay leaf
  • Salt and pepper, to taste
  • 2 cups fresh spinach or kale, roughly chopped
  • Juice of 1 lemon
  • Fresh parsley, chopped (for garnish)

Instructions

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Once the oil is shimmering, add the diced onion. Sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
  2. Add the minced garlic to the pot and cook for an additional minute, stirring frequently to prevent burning.
  3. Next, toss in the diced carrots, celery, and red bell pepper. Stir everything together and let it cook for about 5-7 minutes, until the vegetables start to soften.
  4. Sprinkle in the ground cumin, smoked paprika, ground coriander, and cayenne pepper (if using). Stir well to coat the vegetables with the spices, allowing them to toast for about 1-2 minutes.
  5. Once the spices are fragrant, add the rinsed lentils to the pot. Stir everything together to combine.
  6. Pour in the can of diced tomatoes, including the juices, and the vegetable broth (or water). Add the bay leaf and season with salt and pepper to taste. Stir everything together, making sure the lentils are submerged in the liquid.
  7. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
  8. After the lentils are cooked, remove the bay leaf from the pot. Add the chopped spinach or kale and stir it into the soup. Let it cook for an additional 5 minutes, just until the greens are wilted and tender.
  9. Squeeze in the juice of one lemon. Adjust seasoning with more salt, pepper, or lemon juice as needed.
  10. Ladle the soup into bowls and garnish with freshly chopped parsley. Drizzle a little extra olive oil on top for added richness.

Notes

  • If you have leftovers, let the soup cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 5 days.
  • This soup also freezes beautifully! Portion it into freezer-safe containers and store for up to 3 months. When you’re ready to enjoy it, simply thaw in the refrigerator overnight and reheat on the stove.
  • Feel free to customize this soup by adding other vegetables like zucchini, potatoes, or even some chopped kale.

Find it online: https://softtasty.com/mediterranean-lentil-soup/