Why You’ll Love This Recipe
- Hearty & Healthy: With lentils, vegetables, and a flavorful broth, this soup is filling and full of nutritious ingredients.
- Mediterranean Flavors: The combination of cumin, oregano, basil, and thyme, along with fire-roasted tomatoes and lemon, gives this soup a fresh, vibrant flavor profile.
- Customizable: You can adjust the seasonings or add other vegetables to suit your taste. Plus, it’s perfect for meal prep and leftovers.
Ingredients
For the Soup:
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery ribs, diced
- 2 tablespoons tomato paste
- 3-4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
1. Sauté the Vegetables:
- Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, and cook for 4 to 5 minutes until the onion becomes translucent.
2. Infuse with Flavor:
- Add tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Stir for 1 to 2 minutes to toast the spices and deepen their flavor.
3. Simmer:
- Add the diced tomatoes, vegetable broth, and lentils. Stir together, then bring to a boil. Reduce the heat to low, cover partially, and simmer for 25 to 30 minutes, until the lentils are tender.
4. Blend (Optional):
- If you prefer a creamy texture, use an immersion blender to blend the soup slightly, leaving it chunky. Blend for just a few seconds for a semi-smooth consistency.
5. Finish with Flavor:
- Stir in the kale and lemon juice, and simmer for an additional 1-2 minutes to soften the kale. Taste and adjust with more lemon juice, salt, or pepper if needed.
6. Serve:
- Ladle the soup into bowls and serve warm. Garnish with extra fresh herbs or a dollop of yogurt, if desired.
Servings and Timing
- Servings: 4
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
Variations
- Add More Veggies: Add spinach, zucchini, or potatoes for more texture and flavor.
- For Extra Creaminess: Add a dollop of cream cheese or coconut milk to the soup for a richer texture.
- Make It Spicy: Add a pinch of cayenne pepper or red pepper flakes for a kick of heat.
Storage and Reheating
- Storage: This soup can be stored in an airtight container in the fridge for up to 5 days.
- Freezing: Freeze the soup for up to 3 months in a freezer-safe container or silicone freezing tray for individual servings.
- Reheating: Reheat on the stovetop or in the microwave. If it thickens after sitting, add extra broth or water to reach your desired consistency.
Conclusion
This Mediterranean Lentil Soup is a perfect cozy meal that’s healthy, hearty, and full of vibrant flavors. It’s simple to make, nutritious, and versatile—ideal for weeknight dinners or meal prepping for the week. Enjoy the warmth and richness of this plant-based soup!
Print
Mediterranean Lentil Soup
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Vegan
Description
Mediterranean Lentil Soup is a hearty and healthy vegetarian dish, packed with protein-rich lentils, vibrant Mediterranean flavors, and a touch of lemon for freshness. This nourishing soup is perfect for fall and winter, offering a comforting, filling meal that’s easy to make and full of flavor.
Ingredients
For the Soup:
¼ cup extra virgin olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 celery ribs, diced
2 tablespoons tomato paste
3–4 cloves garlic, minced
2 teaspoons cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper, to taste
1 (28-ounce) can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
1 cup green or brown lentils
3 leaves kale, stemmed and sliced
1 lemon, juiced (about 3 tablespoons juice)
Instructions
-
Sauté the Vegetables:
Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 4-5 minutes until the onion becomes translucent. -
Infuse with Flavor:
Add tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Stir for 1-2 minutes to toast the spices and deepen their flavors. -
Simmer:
Add the diced tomatoes, vegetable broth, and lentils. Stir to combine, then bring to a boil. Reduce the heat to low, cover partially, and simmer for 25-30 minutes until the lentils are tender. -
Blend (Optional):
For a creamier texture, use an immersion blender to blend the soup slightly, leaving it chunky. Blend for just a few seconds for a semi-smooth consistency. -
Finish with Flavor:
Stir in kale and lemon juice. Simmer for an additional 1-2 minutes to soften the kale. Taste and adjust with more lemon juice, salt, or pepper if needed. -
Serve:
Ladle the soup into bowls and serve warm. Garnish with fresh herbs or a dollop of yogurt if desired.
Notes
Add More Veggies: Consider adding spinach, zucchini, or potatoes for added flavor and texture.
For Extra Creaminess: Add a dollop of cream cheese or coconut milk to make the soup richer.
Make It Spicy: Add cayenne pepper or red pepper flakes for a spicy kick.
Storage: Store leftovers in an airtight container for up to 5 days or freeze for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Sautéing, Simmering
- Cuisine: Mediterranean, Vegetarian
