Mediterranean Lentil Soup Recipe

Introduction

This Mediterranean Lentil Soup is a hearty and flavorful dish perfect for cozy meals. Packed with wholesome ingredients and warming spices, it offers a delicious way to enjoy a nutritious plant-based meal any day of the week.

Ingredients

• 4 tbsp olive oil (divided)
• 2 carrots (peeled and diced)
• 1 rib celery (diced)
• 1 onion (diced)
• 1 3/4 tsp salt (divided)
• 3 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 1/2 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili flakes
• 9 cups water
• 1 1/2 cups dried green or brown lentils (rinsed)
• 3 bay leaves
• 1 tbsp lemon juice
• 1 tbsp minced parsley (optional for garnish)

Instructions

1. Step 1: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the carrots, celery, onion, and 1 teaspoon of salt. Cook for 3 to 5 minutes until the onion becomes translucent and the vegetables start to soften.
2. Step 2: Stir in the minced garlic, tomato paste, cumin, coriander, and chili flakes. Sauté for another 2 minutes until the tomato paste begins to caramelize and turns a deep red, releasing the spices’ fragrance.
3. Step 3: Pour in the water, add the rinsed lentils, bay leaves, and the remaining 3/4 teaspoon of salt. Cover the pot and let the soup simmer for 25 to 30 minutes, or until the lentils are tender.
4. Step 4: Remove the bay leaves from the pot. Stir in the lemon juice and the remaining 2 tablespoons of olive oil. Serve hot with parsley sprinkled on top if desired.

Tips & Variations

• For a creamier texture, blend a portion of the soup before adding lemon juice and olive oil.
• Swap out green or brown lentils for red lentils for a slightly different texture and quicker cooking time.
• Add chopped spinach or kale towards the end of cooking for extra greens and nutrients.
• Adjust chili flakes to taste depending on your preferred spice level.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stove over low heat, stirring occasionally. This soup can also be frozen for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned lentils instead of dried?

Yes, canned lentils can be used to reduce cooking time. Add them after the vegetables have softened and simmer the soup for about 10 minutes to blend flavors.

Is this soup suitable for a vegan diet?

Absolutely! This soup uses only plant-based ingredients, making it a perfect vegan and vegetarian-friendly meal.

Mediterranean Lentil Soup Recipe

Print Recipe

★★★★★

4.5 from 68 reviews

A hearty and flavorful Mediterranean Lentil Soup featuring tender lentils simmered with aromatic spices, fresh vegetables, and a hint of lemon, perfect for a nutritious and comforting meal.

• Author: Bella
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 2 carrots, peeled and diced
• 1 rib celery, diced
• 1 onion, diced
• 3 cloves garlic, minced

Spices and Seasonings

• 1 3/4 tsp salt, divided
• 2 tbsp tomato paste
• 1 1/2 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili flakes
• 3 bay leaves
• 1 tbsp lemon juice

Other Ingredients

• 4 tbsp olive oil, divided
• 9 cups water
• 1 1/2 cups dried green or brown lentils, rinsed
• 1 tbsp minced parsley (optional for garnish)

Instructions

1. Sauté Vegetables: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced carrots, celery, onion, and 1 teaspoon of salt. Cook for 3-5 minutes until the onion is translucent and the vegetables begin to soften.
2. Add Garlic and Spices: Stir in the minced garlic, tomato paste, cumin, coriander, and chili flakes. Sauté for another 2 minutes until the tomato paste caramelizes to a deep red color and the spices release their aroma.
3. Simmer Lentils: Pour in the water along with the rinsed lentils, bay leaves, and the remaining salt. Cover the pot and let it simmer for 25-30 minutes until the lentils are tender.
4. Finish Soup: Remove the bay leaves from the soup. Stir in the lemon juice and the remaining 2 tablespoons of olive oil to add brightness and richness. Serve hot with minced parsley sprinkled on top if desired.

Notes

• Rinse lentils thoroughly to remove any debris before cooking.
• Adjust chili flakes to your preferred spice level.
• For a thicker soup, slightly mash some lentils after cooking.
• Leftovers store well in the refrigerator for up to 4 days or freeze for up to 3 months.
• You can garnish with fresh parsley or a dollop of Greek yogurt for added creaminess.

Keywords: Mediterranean lentil soup, vegan lentil soup, healthy lentil soup, easy lentil soup recipe, one-pot soup, vegetarian Mediterranean soup