4.9 from 792 votes
Mediterranean Lentil Soup
Mediterranean Lentil Soup is a hearty and flavorful blend of lentils simmered with diced vegetables, tomato paste, and a mix of herbs including oregano, basil, and thyme. Finished with kale and lemon juice, this soup balances earthy lentils with bright acidity and fresh greens for a satisfying texture and taste. It can be served chunky or partially blended for a creamier consistency.
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings:
4
servings
Calories:
420 kcal
Course:
Soup
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 420
% 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.