Mediterranean Lentil Soup
Mediterranean Lentil Soup is a deliciously warming dish that perfectly balances the earthy flavors of lentils with vibrant vegetables and aromatic spices. This wholesome recipe is not only easy to prepare but also packed with protein and fiber, making it a nutritious choice for any meal. Ideal for weeknight dinners or meal prep, this soup is both comforting and satisfying. With the addition of fresh herbs and a splash of lemon juice, every spoonful bursts with flavor, ensuring you’ll keep coming back for more.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves approximately 6
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
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 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. Sauté onion, carrots, and celery for 5–7 minutes until softened. Add garlic, tomato paste, cumin, coriander, paprika, and oregano; cook for another minute until fragrant.
- Stir in lentils, broth, bay leaf, and tomatoes. Bring to a boil then reduce heat to simmer for 25–30 minutes until lentils are tender.
- Add spinach or kale until wilted. Stir in lemon juice and season with salt and pepper to taste.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 200
- Sugar: 4g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg
Find it online: https://emmadishes.com/mediterranean-lentil-soup/