Description
Mediterranean Lentil Soup is a nourishing and hearty dish that combines earthy lentils with vibrant vegetables and aromatic herbs. This quick-to-make soup, ready in just 40 minutes, is perfect for busy weeknights or cozy gatherings. The addition of lemon juice brightens the flavor, making each bowl both comforting and refreshing. Naturally vegan and gluten-free, this recipe is versatile enough to suit various dietary needs while providing a wholesome meal packed with protein and fiber. Enjoy it on its own or paired with crusty bread for a delightful dining experience.
Ingredients
Scale
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 1 ½ cups brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 can diced tomatoes
- Juice of 1 lemon
- Fresh spinach or kale (optional)
- Olive oil and spices
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery; sauté for 5–7 minutes until softened.
- Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano; cook for an additional 1–2 minutes until fragrant.
- Add lentils, vegetable broth, bay leaf, and diced tomatoes. Bring to a boil then reduce to a simmer for about 25–30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Squeeze in lemon juice and season with salt and pepper to taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 220
- Sugar: 4g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg