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Mediterranean Lentil Soup
5 from 10 votes

Mediterranean Lentil Soup

The Mediterranean Lentil Soup blends green lentils with aromatic vegetables, herbs, and spices simmered in vegetable or meat stock. Tomato paste, cumin, and fresh lemon juice add depth and bright acidity. The addition of small pasta pieces gives it a hearty texture, creating a rich, comforting soup with layers of savory and tangy flavors.

Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings: 4 people
Calories: 313 kcal
Course: Appetizer, Soup
Cuisine: Mediterranean, Greek, Turkish

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

    Cup of Yum
  1. Heat a large heavy-based pan or a Dutch oven on medium heat.
  2. Add the olive oil and sauté the onions along with the garlic until soft and translucent. 
  3. Add the celery and carrots, and sauté them for a few minutes until they are slightly softened.
  4. Stir in the tomato paste, cumin, salt, and freshly ground black pepper, and sauté for 30 seconds.
  5. Pour in the stock, add the lentils along with the bay leaves and bring the mixture to a boil.
  6. Lower the heat and gently simmer the soup for 30 minutes, until the lentils are softened.
  7. Add the pasta and cook for another 10 minutes, or until the pasta is cooked.
  8. Remove the pan from the heat and add the lemon juice.
  9. 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

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%)

Nutrition Facts

Serving: 4 people

Amount Per Serving

Calories 313

% 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.