Mediterranean Lentil Soup

Mediterranean Lentil Soup

There’s a moment about 10 minutes into cooking when the kitchen fills with a warm, herb-scented steam and the base of olive oil, sautéed onion, and garlic begins to sing. That’s the moment this Mediterranean Lentil Soup announces itself: earthy lentils softened to tender bites, bright tomato and lemon lifting every spoonful, and a hint of smoked paprika and cumin giving the broth a gentle, smoky hug. The texture is comforting — substantial but not heavy — with a silkiness from the tomatoes and broth and a satisfying chew from the lentils. One spoonful warms your hands, the next warms something deeper: memory, comfort, home.

This soup is perfect for chilly weeknights, quiet Sunday lunches, or as a make-ahead dish when you need nourishing, no-fuss meals during a busy week. It’s equally at home in a casual family bowl or ladled into bowls for a small dinner gathering. If you enjoy Mediterranean flavors in different forms, pair it with lighter sides — like an amazing Mediterranean potato salad — for a colorful, balanced spread.

Dish Snapshot

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Servings: 6 generous bowls
• Difficulty Level: Easy — great for beginners and weeknight cooks

Nutrition Highlights

Estimated nutrition per serving (recipe makes 6 servings). These values are calculated from standard ingredient profiles and verified against USDA FoodData Central and health guidance from Mayo Clinic and the USDA for accuracy. Values are approximate and will vary based on brands and exact quantities used.

• Calories: ~205 kcal
• Protein: ~10–11 g
• Carbohydrates: ~28 g
• Dietary Fiber: ~11–12 g
• Total Fat: ~5 g
• Saturated Fat: ~0.7 g
• Sodium: ~350–600 mg (varies widely by broth choice; use low-sodium broth to reduce)
• Vitamin C, iron, potassium, and folate: good contributions per serving because of lentils, tomatoes, lemon, and leafy greens (if used)

Notes: Lentils are an excellent plant-based protein and fiber source; a cup of dry lentils provides the bulk of the protein and fiber in this recipe. For sodium guidance, refer to USDA recommendations and Mayo Clinic advice on limiting sodium intake to support heart health.

Why You’ll Love It

• Flavor & Texture: The soup balances earthy lentils with bright lemon and fresh parsley; smoked paprika and cumin give complexity without overpowering the gentle tomato-broth base.
• Health Benefits: High fiber and plant protein make it filling and heart-healthy; lentils help stabilize blood sugar and support gut health.
• Ease & Versatility: It’s mostly hands-off after the initial sauté — simmer and let flavors develop. It’s an ideal make-ahead, freezer-friendly meal that improves after a day in the fridge.
• Social & Seasonal: Cozy for fall and winter evenings, but with a squeeze of lemon it’s fresh enough for spring lunches or potlucks.

Cooking Directions

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced (about 1.5 cups)
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 cup brown or green lentils, rinsed and sorted
• 6 cups low-sodium vegetable broth (see note on sodium)
• 1 bay leaf
• 1 (14.5 oz / 400 g) can diced tomatoes (with juices)
• 2 cups fresh spinach or chopped kale (optional)
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 2 tablespoons chopped fresh parsley, plus extra for garnish
• Salt and freshly ground black pepper to taste
  Optional ingredients and substitutions:
• Use 2 cups cooked brown rice or bulgur stirred in at the end for extra body.
• Swap vegetable broth for low-sodium chicken broth if not keeping vegan.
• Add a chopped potato for a heartier texture.
• Use red lentils for a softer, thicker texture (reduce simmer time; red lentils cook faster).

Step-by-step Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrots, and celery. Sauté 5–7 minutes until softened and translucent, stirring occasionally.
3. Stir in the minced garlic and tomato paste; cook 1–2 minutes until fragrant and the tomato paste darkens slightly.
4. Add cumin, coriander, smoked paprika, and oregano; cook another 30–60 seconds to bloom the spices.
5. Stir in the rinsed lentils, vegetable broth, bay leaf, and diced tomatoes (with juices). Increase heat to bring the pot to a gentle boil.
6. Reduce heat to a simmer, cover partially, and cook 25–30 minutes until lentils are tender but not falling apart. Check occasionally; add a splash of broth or water if the soup becomes too thick.
7. If using greens, stir in spinach or kale during the last 2–3 minutes of cooking until wilted.
8. Remove the bay leaf. Stir in lemon juice and fresh parsley. Taste and adjust seasoning with salt and pepper.
9. Serve hot with a drizzle of olive oil and extra parsley.

Practical tips:

• Rinse lentils and check for small stones or debris before cooking.
• Avoid adding dairy until after cooking if you plan to keep it vegan.
• If you prefer a creamier texture, blend 1–2 cups of the soup and stir back in.
• Red lentils will break down faster and make a thicker soup; reduce simmer time to 15–20 minutes.
• To control sodium, choose low-sodium broth and unsalted canned tomatoes.

Best Pairings

• Rustic bread or crusty pita for dipping; a smear of hummus on the side makes a lovely pairing.
• Light salad: mixed greens with lemon vinaigrette, olives, cucumber, and feta (omit feta for vegan).
• For a heartier meal, serve alongside a protein-rich side like grilled halloumi or roasted chickpeas.
• Cozy combo: enjoy with a simple citrusy yogurt on top for tang if not vegan.
• Serve as part of a soup-tasting spread with other bowls such as a chicken tortilla crockpot soup for variety at a casual gathering.

Shelf Life & Storage

• Room temperature: Do not leave soup at room temperature longer than 2 hours (USDA food safety guidance).
• Refrigerator: Store in airtight containers for 3–4 days.
• Freezer: Freeze in airtight, freezer-safe containers for up to 2–3 months. Thaw overnight in the fridge before reheating.
  Reheating: Gently reheat on the stovetop over low-medium heat, adding a splash of broth or water if the soup has thickened. Reheat only once after thawing for best quality and safety.

Chef’s Advice

• Best lentil types: Brown or green lentils maintain shape and texture; red lentils create a silky, stew-like soup.
• Spice balance: Toast spices briefly with the tomato paste to release essential oils and deepen flavor.
• Don’t overcook: Lentils should be tender but not mushy for the best mouthfeel unless you favor a thicker, puréed soup.
• Acid at the end: Lemon juice brightens the entire pot — add it at the end to preserve its fresh flavor.
• Texture cues: If the soup tastes flat after simmering, a small pinch of sugar or an extra splash of lemon can sharpen flavors.

Creative Twists

• Vegan “Creamy” Version: Stir in 1/4 cup of tahini or 1/2 cup of full-fat coconut milk at the end for richness and a silky mouthfeel.
• Smoky & Spicy: Add 1/2 teaspoon cayenne or a chipotle in adobo for heat and extra smoked depth.
• Grain-Boosted: Stir in 1 cup cooked farro or barley to turn the soup into a hearty stew.
• Mediterranean Twist: Finish with chopped Kalamata olives and crumbled feta (omit for vegan) and a drizzle of extra-virgin olive oil.
• Lentil & Sausage Swap: Brown sliced chicken or turkey sausage, drain, and add at the end for a non-vegetarian version.

All Your Questions Answered

Q: Can I use red lentils instead of brown/green?
A: Yes — red lentils break down much faster and create a thicker, creamy texture. Reduce simmer time to 15–20 minutes and check frequently.

Q: How can I reduce the sodium?
A: Use low-sodium or homemade broth and no-salt-added canned tomatoes; season with salt at the end to control flavor.

Q: Will this freeze well?
A: Yes — freeze in portions for up to 2–3 months. Thaw overnight in the fridge and reheat gently on the stove.

Q: How do I fix a soup that’s too thin or too thick?
A: Too thin: simmer uncovered to reduce, or stir in cooked grains. Too thick: add warm broth or water a little at a time until desired consistency.

Q: Is this recipe gluten-free?
A: Yes, with the listed ingredients it’s gluten-free. If adding grains, choose certified gluten-free options (e.g., quinoa).

Conclusion

I hope this Mediterranean Lentil Soup inspires you to simmer a pot, invite warmth into your kitchen, and share bowls with people you love. If you’d like another Mediterranean-inspired lentil take, compare techniques and flavor profiles at Rainbow Plant Life’s Mediterranean Lentil Soup, and for a slightly different home-cooked perspective try the recipe at Chelsea’s Messy Apron’s Mediterranean Lentil Soup. If you make it, please leave a comment or share a photo — I’d love to hear how you personalized the soup.

Mediterranean Lentil Soup

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• Author: recipesprintgmail-com
• Total Time: 50
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This Mediterranean Lentil Soup is earthy, comforting, and packed with flavor, perfect for chilly nights or make-ahead meals.

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Ingredients

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• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced (about 1.5 cups)
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 cup brown or green lentils, rinsed and sorted
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 (14.5 oz / 400 g) can diced tomatoes (with juices)
• 2 cups fresh spinach or chopped kale (optional)
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 2 tablespoons chopped fresh parsley, plus extra for garnish
• Salt and freshly ground black pepper to taste

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Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrots, and celery. Sauté 5–7 minutes until softened and translucent, stirring occasionally.
3. Stir in the minced garlic and tomato paste; cook 1–2 minutes until fragrant and the tomato paste darkens slightly.
4. Add cumin, coriander, smoked paprika, and oregano; cook another 30–60 seconds to bloom the spices.
5. Stir in the rinsed lentils, vegetable broth, bay leaf, and diced tomatoes (with juices). Increase heat to bring the pot to a gentle boil.
6. Reduce heat to a simmer, cover partially, and cook 25–30 minutes until lentils are tender but not falling apart. Check occasionally; add a splash of broth or water if the soup becomes too thick.
7. If using greens, stir in spinach or kale during the last 2–3 minutes of cooking until wilted.
8. Remove the bay leaf. Stir in lemon juice and fresh parsley. Taste and adjust seasoning with salt and pepper.
9. Serve hot with a drizzle of olive oil and extra parsley.

Notes

Lentils are an excellent plant-based protein and fiber source; choose low-sodium broth to control sodium content.

• Prep Time: 15
• Cook Time: 35
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 bowl
• Calories: 205
• Sugar: 5g
• Sodium: 450mg
• Fat: 5g
• Saturated Fat: 0.7g
• Unsaturated Fat: 4.3g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 12g
• Protein: 10g
• Cholesterol: 0mg