Mediterranean Lentil Soup

Mediterranean Lentil Soup is a delightful and nourishing dish that combines the earthiness of lentils with vibrant vegetables and aromatic spices. This wholesome soup is perfect for various occasions, whether you’re looking for a comforting dinner, a nutritious meal prep option, or a light lunch. Its standout qualities include being naturally vegan, gluten-free, and packed with protein, making it an excellent choice for everyone.

Why You’ll Love This Recipe

• Flavorful and Aromatic: The blend of spices like cumin and smoked paprika creates a rich flavor profile that elevates this simple soup.
• Versatile Ingredients: You can easily swap vegetables or greens based on what you have at home, making it adaptable to your taste preferences.
• Quick and Easy: With just 40 minutes from start to finish, this recipe is perfect for busy weeknights when you want something wholesome without the fuss.
• Healthy and Nourishing: Packed with fiber and protein from lentils, this soup is not only filling but also supports overall health.
• Meal Prep Friendly: Make a big batch ahead of time! It stores well in the fridge or freezer for quick lunches or dinners.

Tools and Preparation

To make Mediterranean Lentil Soup, having the right tools can make your cooking experience smoother. Below are some essential tools you’ll need.

Essential Tools and Equipment

• Large pot
• Cutting board
• Knife
• Wooden spoon
• Measuring cups and spoons

Importance of Each Tool

• Large pot: Ideal for sautéing vegetables and simmering the soup without overflowing.
• Knife: A sharp knife makes chopping ingredients quick and easy.
• Wooden spoon: Perfect for stirring without scratching your pot’s surface, ensuring even cooking.

Ingredients

For the Soup Base

• Olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3–4 garlic cloves, minced
• 2 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• 1 tsp dried oregano

For the Lentils

• 1 ½ cups brown or green lentils (rinsed)
• 6 cups vegetable broth (or chicken broth)
• 1 bay leaf
• 1 can diced tomatoes (or 2 fresh, chopped)

For the Greens and Flavor

• 2 cups fresh spinach or kale (optional)
• Juice of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

How to Make Mediterranean Lentil Soup

Step 1: Sauté Aromatics

Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for about 5–7 minutes until softened. Stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano. Cook for an additional 1–2 minutes until fragrant.

Step 2: Simmer Lentils

Add rinsed lentils to the pot along with vegetable broth (or chicken broth), bay leaf, and diced tomatoes. Bring the mixture to a boil. Then reduce the heat to a simmer and cook for about 25–30 minutes until the lentils are tender.

Step 3: Add Greens & Lemon

Once lentils are cooked through, stir in fresh spinach or kale until wilted. Add lemon juice to brighten up the flavors. Finally, adjust seasoning with salt and pepper according to taste.

Enjoy your hearty Mediterranean Lentil Soup!

How to Serve Mediterranean Lentil Soup

Serving Mediterranean Lentil Soup is a delightful experience that can be tailored to suit various tastes and occasions. This hearty soup pairs well with a variety of sides and garnishes that enhance its flavor and presentation.

Garnish with Fresh Herbs

• Chopped Parsley: Sprinkle fresh parsley on top for a burst of color and freshness.
• Cilantro: Use fresh cilantro for a slightly different herbal note that complements the spices.

Add a Squeeze of Citrus

• Lemon Wedges: Serve lemon wedges on the side, allowing guests to add extra brightness to their bowls.
• Lime Zest: A sprinkle of lime zest can elevate the flavor profile, adding a unique twist.

Pair with Crusty Bread

• Sourdough Bread: A slice of warm sourdough bread is perfect for dipping into the soup.
• Garlic Bread: Serve garlic bread for an aromatic pairing that enhances the meal.

Offer a Side Salad

• Greek Salad: A light Greek salad with cucumber, tomatoes, and feta complements the soup nicely.
• Simple Green Salad: A basic green salad dressed with olive oil and vinegar adds a refreshing touch.

How to Perfect Mediterranean Lentil Soup

To make your Mediterranean Lentil Soup truly exceptional, consider these simple yet effective tips. Each one focuses on enhancing flavor and texture.

• Bold Flavors: Always taste as you go. Adjust spices like cumin and paprika according to your preference for an extra kick.
• Fresh Ingredients: Use fresh vegetables whenever possible. They provide better flavor compared to canned or frozen varieties.
• Soak Lentils: For even creamier lentils, soak them in water for an hour before cooking. It helps reduce cooking time.
• Customize Your Greens: Feel free to experiment with different leafy greens like Swiss chard or arugula instead of spinach or kale for varied flavors.
• Use Quality Broth: The type of broth you choose can significantly impact the taste. Opt for homemade or low-sodium broth for better control over sodium levels.
• Let It Rest: Allowing the soup to rest for 10–15 minutes after cooking can help meld the flavors together beautifully.

Best Side Dishes for Mediterranean Lentil Soup

Pairing side dishes with your Mediterranean Lentil Soup can enhance your dining experience. Here are some excellent options that complement this flavorful dish.

1. Hummus Platter: Serve creamy hummus with pita bread and vegetable sticks for a tasty starter.
2. Roasted Vegetables: Seasonal roasted vegetables drizzled with olive oil offer a deliciously rustic side.
3. Quinoa Salad: A light quinoa salad with cherry tomatoes, cucumber, and parsley adds a refreshing crunch.
4. Stuffed Peppers: Bell peppers stuffed with rice, herbs, and spices create an appealing visual alongside the soup.
5. Grilled Cheese Sandwiches: Crispy grilled cheese sandwiches are always a hit; they provide comfort with every bite.
6. Olive Tapenade Crostini: Toasted crostini topped with olive tapenade brings bold flavors that pair well with lentils.
7. Couscous Salad: Fluffy couscous mixed with vegetables and herbs is a great way to enjoy grains alongside your soup.
8. Tabbouleh Salad: This fresh parsley-based salad offers zesty flavors that balance well with the hearty soup.

Common Mistakes to Avoid

When making Mediterranean Lentil Soup, it’s easy to overlook a few essential steps. Here are some common mistakes and how to avoid them.

• Skipping the Aromatics: Failing to sauté onions, carrots, and celery first can lead to a bland soup. Always start with these ingredients to enhance flavor.
• Not Rinsing Lentils: Using unwashed lentils can introduce dirt and debris into your soup. Always rinse lentils under cold water before adding them to the pot.
• Overcooking the Lentils: Cooking lentils for too long can make them mushy. Keep an eye on the time and test for tenderness around the 25-minute mark.
• Ignoring Seasoning Adjustments: Not tasting and adjusting seasoning can result in a flat flavor. Be sure to adjust salt, pepper, and lemon juice just before serving.
• Neglecting Fresh Ingredients: Using wilted greens or canned tomatoes past their prime can affect taste. Always choose fresh ingredients when possible for the best results.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover Mediterranean Lentil Soup in an airtight container for up to 4 days.
• Ensure the soup has cooled completely before sealing it in a container.

Freezing Mediterranean Lentil Soup

• Freeze the soup in freezer-safe containers for up to 3 months.
• Leave some space at the top of each container, as liquids expand when frozen.

Reheating Mediterranean Lentil Soup

• Oven: Preheat oven to 350°F (175°C) and place soup in an oven-safe dish; cover and heat for about 20 minutes or until warmed through.
• Microwave: Transfer soup to a microwave-safe bowl, cover with a microwave lid, and heat in intervals of 1-2 minutes, stirring in between.
• Stovetop: Pour soup into a pot over medium heat and stir occasionally until hot, usually taking about 5-10 minutes.

Frequently Asked Questions

What is Mediterranean Lentil Soup?

Mediterranean Lentil Soup is a hearty dish made with lentils, vegetables, spices, and lemon juice. It’s rich in flavor and nutrition.

Can I customize Mediterranean Lentil Soup?

Yes! You can add different vegetables like zucchini or bell peppers, or switch up the spices according to your preference!

How do I store leftover Mediterranean Lentil Soup?

Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Is this recipe suitable for meal prep?

Absolutely! Mediterranean Lentil Soup is perfect for meal prepping as it stores well and tastes even better after sitting.

What are some variations of this Mediterranean Lentil Soup?

You can try adding quinoa or barley for extra texture or swap out spinach for kale to change the nutritional profile.

Final Thoughts

Mediterranean Lentil Soup is not only nourishing but also incredibly versatile. You can easily customize it by adding your favorite vegetables or spices. This recipe is ideal for cozy dinners or meal prep, so give it a try!

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Mediterranean Lentil Soup

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• Author: Vanessa
• Total Time: 40 minutes
• Yield: Serves approximately 6

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Description

Mediterranean Lentil Soup is a nutritious and flavorful dish that brings together the earthiness of lentils with vibrant vegetables and aromatic spices. This hearty soup is perfect for any occasion, whether you’re preparing a comforting dinner, meal prepping for the week, or enjoying a light lunch. Naturally vegan and gluten-free, it’s packed with protein and fiber, ensuring it’s not only satisfying but also healthful. The combination of spices like cumin and smoked paprika creates an irresistible flavor profile that elevates this simple soup into something truly special.

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Ingredients

• Olive oil
• Onion
• Carrots
• Celery
• Garlic
• Tomato paste
• Ground cumin
• Ground coriander
• Smoked paprika
• Dried oregano
• Brown or green lentils
• Vegetable broth (or chicken broth)
• Bay leaf
• Diced tomatoes (canned or fresh)
• Fresh spinach or kale (optional)
• Lemon juice
• Salt and pepper

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Instructions

1. Heat olive oil in a large pot over medium heat. Sauté diced onion, carrots, and celery for 5–7 minutes until softened.
2. Stir in minced garlic, tomato paste, ground cumin, ground coriander, smoked paprika, and dried oregano; cook for an additional 1–2 minutes until fragrant.
3. Add rinsed lentils, vegetable broth (or chicken broth), bay leaf, and diced tomatoes to the pot. Bring to a boil then reduce heat to simmer for 25–30 minutes until lentils are tender.
4. Incorporate fresh spinach or kale until wilted, then add lemon juice and adjust seasoning with salt and pepper to taste.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Simmering
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 230
• Sugar: 4g
• Sodium: 380mg
• Fat: 6g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 36g
• Fiber: 15g
• Protein: 12g
• Cholesterol: 0mg