Mediterranean Lentil Soup
Mediterranean Lentil Soup is a comforting, nutrient-packed dish that brings vibrant flavors and hearty textures to your table. This soul-soothing soup features earthy lentils complemented by fresh vegetables and aromatic spices, making it an ideal choice for cozy dinners or meal prep. With its rich color and satisfying taste, this recipe is perfect for sharing with family and friends, offering warmth on chilly nights or any day of the week.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: About 6 servings 1x
- Category: Soup
- Method: Sautéing
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup brown or green lentils
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups spinach or kale, chopped
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Juice of 1 lemon
- 2 tbsp olive oil
Instructions
- In a large pot, heat olive oil over medium heat. Sauté onions until translucent (about 5 minutes). Add garlic and cook for another minute.
- Stir in carrots and celery; sauté for 3-4 minutes until softened.
- Add rinsed lentils and diced tomatoes (with juice) to the pot; mix well.
- Pour in vegetable broth and season with cumin and paprika. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Squeeze lemon juice before serving.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 180
- Sugar: 4g
- Sodium: 350mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 12g
- Protein: 9g
- Cholesterol: 0mg
Keywords: For added flavor, consider using fire-roasted canned tomatoes. You can substitute lentils with chickpeas for a different texture. Enhance spiciness by adding crushed red pepper flakes during cooking.