Mediterranean Lentil Soup

Name: Mediterranean Lentil Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: ¼ cup extra virgin olive oil; 1 medium yellow onion; 2 medium carrots; 2 celery ribs; 2 tablespoons tomato paste; 3 to 4 cloves of garlic; 2 teaspoons cumin; 1 teaspoon dried oregano; 1 teaspoon dried basil; 1 teaspoon dried thyme; Kosher salt and freshly ground black pepper; 1 (28-ounce) can fire-roasted diced tomatoes; 6 cups low-sodium vegetable broth; 1 cup green or brown lentils; 3 leaves kale; 1 lemon

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4.9

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Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings
4 servings
Calories
420 kcal
Course
Soup
Cuisine
Mediterranean

Mediterranean Lentil Soup

Heather Dixon

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This lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, wonderfully filling thanks to its plant-based protein, and extra special with it's vibrant Mediterranean flavors. Watch the video below to see how I make this in my kitchen!

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Ingredients

Servings

¼ cup extra virgin olive oil
1 medium yellow onion small diced
2 medium carrots small diced
2 celery ribs small diced
2 tablespoons tomato paste
3 to 4 cloves of garlic minced
2 teaspoons cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper to taste
1 (28-ounce) can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
1 cup green or brown lentils
3 leaves kale stemmed and sliced
1 lemon juiced (about 3 tablespoons juice)

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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.

Equipments used:

Notes

Each serving is around 2 cups.
This will stay good in the fridge for up to 5 days in an airtight container.
Store this in a freezer-safe container or pour it into a
for pre-made servings. It will last for up to 3 months in the freezer.
Each serving is around 2 cups.
A little tip if you don't want to open another broth container. You can add 4 cups of broth and 2 cups of water to this recipe because vegetable broth usually comes in 32-ounce containers (4 cups). That way you don't have a half-used container of broth.
As the soup sits, the lentils may soak up some of the liquid and thicken up the soup. You can always add more broth or water to thin it out.
You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
To Store: This will stay good in the fridge for up to 5 days in an airtight container.
To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.

Nutrition Information

Show Details

Calories 420kcal (21%) Carbohydrates 56g (19%) Protein 18g (36%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 10g Sodium 421mg (18%) Potassium 910mg (26%) Fiber 22g (88%) Sugar 12g (24%) Vitamin A 10349IU (207%) Vitamin C 66mg (73%) Calcium 254mg (25%) Iron 7mg (39%)

Nutrition 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%