Description
Mediterranean Lentil Soup is a vibrant and nourishing dish that combines earthy lentils with a medley of fresh vegetables and aromatic spices. This hearty soup is perfect for any occasion, from cozy weeknight dinners to meal prep for busy days ahead. With its rich flavors and healthy ingredients, it’s a comforting option that can be enjoyed year-round. Plus, it’s quick and easy to prepare, making it an ideal choice for those seeking nutritious meals without the fuss.
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
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, celery, and cook for 5–7 minutes until softened. Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and 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 or until lentils are tender.
- Stir in fresh spinach or kale until wilted. Squeeze lemon juice and season with salt and pepper to taste before serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 220
- Sugar: 4g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg