Mediterranean Lentil Soup
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
420 kcal
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Course
Soup
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Cuisine
Mediterranean
Mediterranean Lentil Soup
Description
This soup begins by sautéing onion, celery, and carrots in olive oil until softened, which lays a fragrant vegetable base. Tomato paste and minced garlic are then added along with dried Mediterranean herbs—oregano, basil, thyme, and cumin—building layers of herbaceous flavor. Diced fire-roasted tomatoes and vegetable broth are poured in with green lentils, and the mixture is simmered until the lentils are tender.
To adjust the texture, some or all of the soup can be partially blended with an immersion blender, leaving a creamy yet chunky consistency. Kale and freshly squeezed lemon juice are stirred in at the end to add a mild bitterness and bright citrus finish, enhancing the depth of flavor and texture contrast.
This soup is a filling option for lunch or dinner, providing plant-based protein and flavors typical in Mediterranean cuisine. The notes mention options for making it in a Crockpot, alternatives to the herbs, and guidance on broth quantities. It stores well in the fridge for several days and freezes for up to three months, making it practical for meal prep or leftovers.
Ingredients
- ¼ cup extra virgin olive oil
- 1 yellow onion small diced, medium
- 2 carrot small diced, medium
- 2 celery small diced, ribs
- 2 tablespoons tomato paste
- 3 to 4 garlic minced, cloves
- 2 teaspoons cumin
- 1 teaspoon oregano dried
- 1 teaspoon basil dried
- 1 teaspoon thyme dried
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
- 1 (28-ounce) can diced tomatoes fire-roasted
- 6 cups vegetable broth low-sodium
- 1 cup green lentils or brown lentils
- 3 leaves kale stemmed and sliced
- 1 lemon juiced (about 3 tablespoons juice)
Instructions
- Saute the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
- Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
- Simmer. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
- Blend. You can keep the soup chunky, or use an immersion blender to create a more creamy texture, by spot blending for just a few seconds.
- Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Notes
- Each serving equals approximately 2 cups in volume.
- Store soup in an airtight container in the refrigerator for up to 5 days.
- For freezing, use freezer-safe containers or silicone trays; the soup keeps up to 3 months in the freezer.
- You can substitute 3 teaspoons of Italian seasoning for the individual dried herbs.
- To adjust thickness, add broth or water as needed after cooking if the soup thickens too much.
- This soup can also be cooked in a Crockpot by combining all ingredients except kale and lemon juice and cooking on high 5–6 hours or low 7–8 hours, then blending part of the soup before adding kale and lemon.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 420 kcal
% Daily Value*
| Calories | 420kcal | 21% |
| Carbohydrates | 56g | 19% |
| Protein | 18g | 36% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 421mg | 18% |
| Potassium | 910mg | 19% |
| Fiber | 22g | 88% |
| Sugar | 12g | 24% |
| Vitamin A | 10349IU | 207% |
| Vitamin C | 66mg | 73% |
| Calcium | 254mg | 25% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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