Mediterranean Lentil Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4 people
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Calories
313 kcal
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Cuisine
Mediterranean, Greek, Turkish
Mediterranean Lentil Soup
Description
Mediterranean Lentil Soup features green lentils cooked with diced carrots, celery, onion, and garlic sautéed in olive oil. The vegetables provide a subtle sweetness and textural contrast to the tender lentils. Tomato paste along with cumin, salt, and freshly ground pepper are incorporated early to meld their flavors before adding stock and bay leaves for simmering.
After the lentils soften over approximately 30 minutes, the addition of eriste, ditalini, or orzo pasta further thickens the soup and adds chewiness. Removing bay leaves prior to serving maintains clarity in flavor. A finishing splash of lemon juice brightens the soup, enhancing the earthiness of the lentils and warmth of the cumin. Fresh chopped parsley adds a hint of herbal freshness as garnish.
This soup is well-suited to a lunch or light dinner and pairs nicely with crusty bread. Its thick, stew-like consistency makes it filling and satisfying especially during cooler weather.
Notes recommend tasting the stock for seasoning before adding salt and highlight that sautéing spices briefly unlocks their aroma. Adjusting stock quantity can modulate soup thickness. Lentil cooking times vary depending on freshness. Do not skip the lemon for balanced flavor. Remove bay leaves to avoid bitterness.
Ingredients
- 200 g green lentil
- 2 tablespoon extra virgin olive oil
- 1 medium onion (finely chopped)
- 1 small carrot (finely diced)
- 1 tick celery (finely diced)
- 1 clove garlic (finely chopped)
- 1 tablespoon tomato paste
- 1 teaspoon salt
- 1 teaspoon cumin
- ½ teaspoon black pepper freshly ground
- 2 bay leaf
- 1 ¼ l vegetable stock or chicken stock or beef stock
- 50 g eriste pasta or ditalini or orzo pasta
- ¼ cup lemon juice
- parsley to garnish, chopped
Instructions
- Heat a large heavy-based pan or a Dutch oven on medium heat.
- Add the olive oil and sauté the onions along with the garlic until soft and translucent.
- Add the celery and carrots, and sauté them for a few minutes until they are slightly softened.
- Stir in the tomato paste, cumin, salt, and freshly ground black pepper, and sauté for 30 seconds.
- Pour in the stock, add the lentils along with the bay leaves and bring the mixture to a boil.
- Lower the heat and gently simmer the soup for 30 minutes, until the lentils are softened.
- Add the pasta and cook for another 10 minutes, or until the pasta is cooked.
- Remove the pan from the heat and add the lemon juice.
- Garnish with a generous amount of chopped parsley before serving.
Notes
- Check salt levels in store-bought stock before seasoning to avoid oversalting.
- Sauté spices for about 30 seconds while stirring to prevent burning and release aroma.
- Lentil cooking time varies; fresh lentils cook faster than older ones.
- Adjust soup thickness by modifying stock amount during cooking.
- Lemon juice added at the end brightens the soup and balances flavors; do not omit.
- Remove bay leaves before serving to avoid bitterness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 313 kcal
% Daily Value*
| Calories | 313kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 637mg | 27% |
| Potassium | 684mg | 15% |
| Fiber | 17g | 68% |
| Sugar | 4g | 8% |
| Vitamin A | 2227IU | 45% |
| Vitamin C | 12mg | 13% |
| Calcium | 55mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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