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5.0 from 15 votes

Mediterranean Lentil Soup

Mediterranean Lentil Soup is a healthy, simple yet incredibly flavorsome dish made with green lentils, onions, carrots, and celery cooked in a tomato-based broth.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 people
Calories: 313 kcal
Course: Appetizer , Soup
Cuisine: Mediterranean , Greek , Turkish

Ingredients

  • 200 g green lentil
  • 2 tablespoon extra virgin olive oil
  • 1 medium onion (finely chopped)
  • 1 small carrot (finely diced)
  • 1 tick celery (finely diced)
  • 1 clove garlic (finely chopped)
  • 1 tablespoon tomato paste
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • ½ teaspoon freshly ground black pepper
  • 2 bay leaves
  • 1 ¼ l vegetable stock, chicken stock, or beef stock
  • 50 g eriste, ditalini or orzo pasta
  • ¼ cup lemon juice
  • chopped parsley (to garnish)

Instructions

    Cup of Yum
  1. Heat a large heavy-based pan or a Dutch oven on medium heat.
  2. Add the olive oil and sauté the onions along with the garlic until soft and translucent. 
  3. Add the celery and carrots, and sauté them for a few minutes until they are slightly softened.
  4. Stir in the tomato paste, cumin, salt, and freshly ground black pepper, and sauté for 30 seconds.
  5. Pour in the stock, add the lentils along with the bay leaves and bring the mixture to a boil.
  6. Lower the heat and gently simmer the soup for 30 minutes, until the lentils are softened.
  7. Add the pasta and cook for another 10 minutes, or until the pasta is cooked.
  8. Remove the pan from the heat and add the lemon juice.
  9. Garnish with a generous amount of chopped parsley before serving.

Notes

  • If using store-bought stock for your Mediterranean Lentil Soup, check the seasoning before adding salt to it.
  • Sautéing the spices for 30 seconds brings out their flavors. Stir continuously while sautéing to avoid them burning.
  • The cooking time of lentils can vary. If they are very fresh, they will cook more quickly. Older ones will take a bit longer to become tender.
  • This recipe will give you a thick soup consistency. You can adjust the thickness by playing with the quantity of stock added during the cooking process. 
  • The sharpness of the lemon will elevate the flavor and bring some brightness to this warm and comforting soup. Don't skip this step!
  • Remember to remove the bay leaves before serving your delicious lentil soup.

Nutrition Information

Calories 313kcal (16%) Carbohydrates 46g (15%) Protein 15g (30%) Fat 8g (12%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Sodium 637mg (27%) Potassium 684mg (20%) Fiber 17g (68%) Sugar 4g (8%) Vitamin A 2227IU (45%) Vitamin C 12mg (13%) Calcium 55mg (6%) Iron 5mg (28%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 313

% Daily Value*

Calories 313kcal 16%
Carbohydrates 46g 15%
Protein 15g 30%
Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Sodium 637mg 27%
Potassium 684mg 15%
Fiber 17g 68%
Sugar 4g 8%
Vitamin A 2227IU 45%
Vitamin C 12mg 13%
Calcium 55mg 6%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.