Easy Mediterranean Green Lentil Soup
User Reviews
4.7
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Prep Time
10 mins
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Cook Time
50 mins
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Total Time
1 hr
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Servings
6 servings
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Calories
308 kcal
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Course
Main Course
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Cuisine
Mediterranean
Easy Mediterranean Green Lentil Soup
Description
The soup begins by sautéing onions and garlic until golden, then adding diced carrots, bell peppers, potatoes, and green lentils. Spices including turmeric, paprika, and cumin are stirred in alongside tomato paste to enhance color and flavor. Vegetable stock is added, and the soup simmers until lentils are tender. Just before serving, baby spinach is stirred in to wilt, preserving its color and texture. Fresh parsley tops the soup, adding a fresh herbal note.
The overall texture is thick but not pureed, retaining the bite of lentils and chunks of vegetables. The blend of spices provides warmth and depth without overwhelming heat. Using sweet bell peppers adds subtle sweetness. The soup is brightened naturally with lemon juice or fresh parsley at serving time.
This recipe works well for meal prep and freezing, and includes instructions for slow cooker and Instant Pot methods for convenience. It can be served with toasted bread and optionally enhanced with cayenne for spiciness. Leftovers keep well refrigerated for up to three days.
Additional tips suggest using sweet bell peppers, avoiding blending to maintain appealing color and texture, and adjusting garlic quantity to taste.
Ingredients
- 2 tbsp olive oil
- 1 onion chopped
- 6 garlic minced, cloves
- 2 carrot diced
- 1 red bell pepper diced
- 2 potato cubed, yellow
- 2 cups green lentils
- 3 tbsp tomato paste
- 1 tsp Turmeric
- 1/2 tsp paprika
- 1 tsp cumin
- 6 cups vegetable stock
- 1 tsp salt
- 3 cups baby spinach
- 1 cup parsley chopped
Instructions
- Heat olive oil in a large pot over medium heat. Saute onion until golden brown.
- Add in minced garlic, carrots and bell pepper. Stir and cook for one minute.
- Add in potatoes and lentils. Stir and cook for two minutes.
- Add in tomato paste, turmeric, paprika and cumin.
- Pour vegetable stock into the pot and stir. Bring the soup to boil and cover. Let it simmer for about thirty to forty minutes until lentils are completely cooked.
- Add in salt and baby spinach and cook until they're wilted.
- Pour the soup into bowl and top with parsley.
- Top with chopped parsley. Serve with lemon juice and toasted bread.
Notes
- For slow cooker, cook all ingredients except spinach on high for 3 hours or low for 5 hours; add spinach near the end to wilt.
- Use sweet bell peppers such as red, yellow, or orange for balanced sweetness.
- To brighten the soup, add lemon juice just before serving.
- Do not blend the soup to preserve its green lentil color and texture.
- Adjust garlic amount based on preference; reduce or omit if desired.
- For spicier soup, add ½ to 1 teaspoon cayenne along with spices.
- Leftovers store well in an airtight container in the refrigerator for up to 3 days; reheat on the stovetop or microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 308 kcal
% Daily Value*
| Calories | 308kcal | 15% |
| Carbohydrates | 48g | 16% |
| Protein | 17g | 34% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 1429mg | 60% |
| Potassium | 954mg | 20% |
| Fiber | 21g | 84% |
| Sugar | 7g | 14% |
| Vitamin A | 7007IU | 140% |
| Vitamin C | 51mg | 57% |
| Calcium | 85mg | 9% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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