Name: Mediterranean Lentil Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Mediterranean
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; 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

Description

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

Ingredients

Scale

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

Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté 5–7 minutes until softened and translucent, stirring occasionally.
Stir in the minced garlic and tomato paste; cook 1–2 minutes until fragrant and the tomato paste darkens slightly.
Add cumin, coriander, smoked paprika, and oregano; cook another 30–60 seconds to bloom the spices.
Stir in the rinsed lentils, vegetable broth, bay leaf, and diced tomatoes (with juices). Increase heat to bring the pot to a gentle boil.
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.
If using greens, stir in spinach or kale during the last 2–3 minutes of cooking until wilted.
Remove the bay leaf. Stir in lemon juice and fresh parsley. Taste and adjust seasoning with salt and pepper.
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