Mediterranean Lentil Soup
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr
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Total Time
1 hr 15 mins
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Servings
6
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Calories
576 kcal
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Course
Main Course, Soup, Dinner
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Cuisine
Mediterranean, International, Middle Eastern, Moroccan
Mediterranean Lentil Soup
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This hearty Mediterranean Lentil Soup is a fusion of Middle Eastern, Moroccan, and Israeli flavors. With earthy hawaij seasoning, this soup combines ground lamb and fresh produce for a stew that packs in the nutrition without skimping on deliciousness. Serve alongside my Mediterranean Chickpea Salad for a full meal experience!
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Ingredients
- 2 tablespoons olive oil
- 1 cup sweet yellow onion diced
- 1 cup leeks white parts, chopped
- sea salt to taste
- black pepper to taste
- 1 cup carrots diced
- 1 red bell pepper seeded and diced
- 6 garlic cloves minced
- 1 lb ground lamb
- 2 tablespoons hawaij
- 2 teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- ⅛ teaspoon nutmeg
- 6 cups low-sodium vegetable broth
- 1 ½ cups green lentils rinsed
- 1 lb sweet potatoes peeled and cubed
- ¼ cup harissa paste w/ preserved lemon
- 2 ½ cups baby spinach chiffonade
- 1 cup Greek yogurt for serving
- 1 fresno chile sliced, for serving
- 1 handful fresh cilantro roughly torn, for serving
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Instructions
- Heat olive oil in a large Dutch oven over medium-high heat. Add the onion and leeks, sprinkle with salt and pepper, and cook until softened and golden, about 5 minutes. Add the carrot and bell pepper and cook for an additional 5 minutes, stirring occasionally, then add the garlic and cook for 1 minute more, or until the garlic is fragrant.
- Add the ground lamb and cook until no longer pink, breaking up the meat as it browns, about 5 minutes. Add the hawaij, cumin, coriander, and nutmeg, then stir for 1 minute. Add the broth, lentils, sweet potatoes, and harissa paste with preserved lemon and stir until combined. Bring mixture to a low boil then reduce heat to a simmer and cook, covered, for 45 minutes, or until lentils are cooked and potatoes are softened.
- Adjust seasoning as desired, then stir in spinach until wilted and serve with a dollop of Greek yogurt, red chiles, and cilantro.
Notes
- I use a hawaij seasoning blend from New York Shuk, but you can create your own mixture using turmeric, cumin, black pepper, coriander, cardamom, and cloves.
- I also incorporate New York Shuk's harissa paste with preserved lemon, but if you only have traditional harissa paste on-hand, add in 2 teaspoons of lemon zest and a pinch of sea salt to mimic the preserved lemon.
- If you only have harissa powder on-hand, start by adding 1 tablespoon to the soup with the regular seasonings and after simmering, adjust to your desired level of heat. With the paste as listed, there should be a nice punch of heat, but it shouldn't be overwhelming.
- Feel free to use ground beef instead of lamb if you can't find any locally.
- I recommend grating whole nutmeg instead of using ground, the flavor is superior!
Nutrition Information
Show Details
Calories
576kcal
(29%)
Carbohydrates
60g
(20%)
Protein
31g
(62%)
Fat
24g
(37%)
Saturated Fat
9g
(45%)
Cholesterol
57mg
(19%)
Sodium
1226mg
(51%)
Potassium
1239mg
(35%)
Fiber
20g
(80%)
Sugar
12g
(24%)
Vitamin A
16980IU
(340%)
Vitamin C
40mg
(44%)
Calcium
149mg
(15%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 576 kcal
% Daily Value*
| Calories | 576kcal | 29% |
| Carbohydrates | 60g | 20% |
| Protein | 31g | 62% |
| Fat | 24g | 37% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 57mg | 19% |
| Sodium | 1226mg | 51% |
| Potassium | 1239mg | 26% |
| Fiber | 20g | 80% |
| Sugar | 12g | 24% |
| Vitamin A | 16980IU | 340% |
| Vitamin C | 40mg | 44% |
| Calcium | 149mg | 15% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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