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4.9 from 792 votes

Mediterranean Lentil Soup

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!

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

Ingredients

  • 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)

Instructions

    Cup of Yum
  1. 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.
  2. Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
  3. 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.
  4. 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.
  5. 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 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

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

% 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.