4.6 from 30 votes
Mediterranean Lentil Soup
This vegan Mediterranean Lentil Soup is bright and refreshing. Finished with a squeeze of lemon, it's the perfect meal for rainy spring days.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 10 mins
Servings: 7 (about 1.5 cups each)
Calories: 185 kcal
Course:
Main Course , Soup
Cuisine:
Mediterranean
Ingredients
- 2 Tbsp olive oil $0.32
- 1 large yellow onion, diced small $0.78
- 2 medium carrots, diced small $0.24
- 3 talks celery, diced small $0.36
- 5 cloves garlic, crushed $0.30
- 2 tsp ground cumin $0.20
- 1 tsp cinnamon $0.16
- 1 cup uncooked brown or green lentils $0.68
- 8 cups vegetable broth $1.44
- 4 oz. lemon juice $0.48
- 3 cups kale, chopped and lightly packed $2.48
- 1 tsp salt $0.05
- 2 tsp freshly cracked black pepper $0.10
Instructions
- Rinse the lentils in a strainer under cold water until the water runs clear.
- Heat the oil in a large soup pot set over medium-high heat. Add in the onions, carrots, and celery and cook until they become tender, about 6-7 minutes, stirring frequently. Season with salt and pepper.
- Stir in the garlic, cumin, and cinnamon. Heat until fragrant, about 60 seconds. Add the lentils to the pan and heat for 1-2 minutes to slightly toast.
- Pour in the vegetable broth and lemon juice, then bring the pot to a boil. Reduce heat to low and simmer until the lentils are tender, about 30-45 minutes.
- Stir in the greens, season with additional salt, pepper, and lemon juice to taste before serving.
Cup of Yum
Nutrition Information
Serving
1.5cups
Calories
185kcal
(9%)
Carbohydrates
28g
(9%)
Protein
9g
(18%)
Fat
5g
(8%)
Sodium
1452mg
(61%)
Fiber
11g
(44%)
Nutrition Facts
Serving: 7(about 1.5 cups each)
Amount Per Serving
Calories 185
% Daily Value*
| Serving | 1.5cups | |
| Calories | 185kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Sodium | 1452mg | 61% |
| Fiber | 11g | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.