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.
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
Instructions
- Heat olive oil in a large pot over medium heat. Sauté diced onion, carrots, and celery for 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.
- 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.
- 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