Mediterranean Lentil Soup is a delightful and nutritious dish that perfectly balances flavor and health. Packed with wholesome ingredients, this soup is ideal for cozy weeknight dinners or meal prep. Its vibrant taste comes from aromatic spices and fresh vegetables, making it a comforting meal suitable for any time of year.

Why You’ll Love This Recipe

• Nutrient-Rich: This Mediterranean Lentil Soup is loaded with protein and fiber, thanks to the lentils and vegetables.
• Easy to Make: With just a few simple steps, you can whip up a delicious pot of soup in under 40 minutes.
• Versatile: Enjoy it as a main course or a side dish; this soup pairs well with various sides.
• Meal Prep Friendly: Make a big batch to enjoy throughout the week—it’s great for leftovers!
• Naturally Vegan: This recipe is plant-based, making it suitable for various dietary preferences.

Tools and Preparation

To make your cooking experience smooth, gather the essential tools you’ll need for preparing Mediterranean Lentil Soup.

Essential Tools and Equipment

• Large pot
• Cutting board
• Chef’s knife
• Measuring spoons
• Ladle

Importance of Each Tool

• Large pot: A spacious pot allows you to sauté vegetables and simmer the soup without spills.
• Chef’s knife: A sharp knife makes chopping veggies quick and easy, ensuring even cooking.
• Measuring spoons: Accurate measurements are crucial for balancing flavors in your soup.

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Ingredients

For the Base

• Olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3–4 garlic cloves, minced

For Flavor

• 2 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• 1 tsp dried oregano

For the Soup

• 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)

Optional Add-Ins

• 2 cups fresh spinach or kale (optional)

Finishing Touches

• Juice of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

How to Make Mediterranean Lentil Soup

Step 1: Sauté Aromatics

In a large pot over medium heat, add olive oil. Once hot, include the diced onion, carrots, and celery. Cook them for about 5–7 minutes until they soften. Stir in minced garlic along with tomato paste, cumin, coriander, smoked paprika, and oregano. Cook for an additional 1–2 minutes until fragrant.

Step 2: Simmer Lentils

Next, add the rinsed lentils into the pot along with your broth and bay leaf. Include the diced tomatoes too. Bring everything to a boil before reducing the heat to a simmer. Let it cook for approximately 25–30 minutes until the lentils are tender.

Step 3: Add Greens & Lemon

Finally, stir in your choice of spinach or kale until wilted. Squeeze in the juice of one lemon and season your soup with salt and pepper according to taste. Serve hot garnished with freshly chopped parsley.

This Mediterranean Lentil Soup is sure to become a favorite in your kitchen!

How to Serve Mediterranean Lentil Soup

Mediterranean Lentil Soup is a versatile dish that can be enjoyed in various ways. Whether you serve it as a light meal or a hearty dinner, there are many options to enhance your dining experience.

With Crusty Bread

• Pair the soup with a slice of warm, crusty bread for dipping. A rustic sourdough or whole-grain loaf complements the soup’s flavors beautifully.

Topped with Fresh Herbs

• Garnish with freshly chopped parsley or cilantro right before serving. This adds a burst of freshness and vibrant color to your bowl.

With a Side Salad

• Serve alongside a light salad, such as a simple mixed greens salad with lemon vinaigrette. The refreshing crunch of vegetables balances the soup’s warmth.

As Part of a Mezze Platter

• Include the soup in a larger mezze platter with hummus, olives, and stuffed grape leaves. This makes for an inviting and varied meal.

Drizzled with Olive Oil

• For an extra touch of richness, drizzle high-quality olive oil on top just before serving. It enhances the flavors and adds a lovely sheen to the soup.

How to Perfect Mediterranean Lentil Soup

Creating the perfect Mediterranean Lentil Soup is all about balancing flavors and textures. Here are some tips to elevate your dish:

• Use fresh ingredients: Fresh vegetables and herbs can significantly enhance the flavor profile of your soup.
• Adjust seasoning: Taste and adjust salt, pepper, and spices during cooking to achieve the desired flavor balance.
• Cook lentils properly: Be sure not to overcook lentils; you want them tender but still holding their shape for texture.
• Experiment with spices: Feel free to add additional spices like chili flakes or turmeric for extra depth.
• Incorporate seasonal vegetables: Customize your soup by adding seasonal veggies like zucchini or bell peppers for added nutrition and flavor.
• Store leftovers correctly: Keep any leftover soup in an airtight container in the fridge for up to 5 days or freeze for longer storage.

Best Side Dishes for Mediterranean Lentil Soup

Serving Mediterranean Lentil Soup alongside complementary side dishes can enhance your meal. Here are some great options:

1. Garlic Bread: Toasted baguette slices spread with garlic butter make an irresistible pairing.
2. Greek Salad: A refreshing mix of cucumbers, tomatoes, olives, and feta cheese brings brightness to the table.
3. Roasted Vegetables: Seasonal roasted veggies like carrots, zucchini, or bell peppers provide added nutrients and flavor.
4. Quinoa Salad: A light quinoa salad tossed with lemon juice and herbs offers a protein boost alongside the soup.
5. Stuffed Peppers: Bell peppers filled with rice, vegetables, and spices create a filling and colorful side dish that complements the soup nicely.
6. Pita Chips: Crunchy pita chips add texture and fun for dipping into the lentil soup.
7. Olive Tapenade: A small bowl of tapenade made from olives enhances the Mediterranean theme while providing bold flavors.
8. Couscous Salad: Light couscous mixed with herbs and lemon creates a fluffy side that pairs well with the hearty lentils.

Common Mistakes to Avoid

When making Mediterranean Lentil Soup, it’s easy to make some common mistakes that can affect the flavor and texture of the dish. Here are a few to keep in mind:

• Overcooking the lentils: Cooking lentils for too long can cause them to become mushy. Follow the cooking time closely and check for tenderness as you go.
• Skipping the aromatics: Neglecting to sauté onions, carrots, and celery at the start can lead to a lack of depth in flavor. Always take the time to cook your aromatics until softened and fragrant.
• Using low-quality broth: A poor-quality broth can make your soup taste bland. Opt for a good vegetable or chicken broth for enhanced flavor.
• Not seasoning properly: Failing to taste and adjust seasoning can result in a flat soup. Season throughout cooking, especially after adding tomatoes and greens.
• Ignoring acidity: Lemon juice adds brightness to the soup; skipping it can make your dish taste dull. Always finish with lemon juice or another acid for balance.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 5 days in the fridge.

Freezing Mediterranean Lentil Soup

• Use freezer-safe containers or bags.
• Can be frozen for up to 3 months.

Reheating Mediterranean Lentil Soup

• Oven: Preheat to 350°F (175°C) and heat covered for about 20 minutes, stirring halfway through.
• Microwave: Use a microwave-safe bowl, cover loosely, and heat on high for 2-3 minutes or until hot.
• Stovetop: Pour into a pot over medium heat, stirring occasionally until warmed through.

Frequently Asked Questions

Here are some common questions about Mediterranean Lentil Soup:

What makes Mediterranean Lentil Soup healthy?

Mediterranean Lentil Soup is packed with protein, fiber, and vitamins from vegetables. It’s also low in calories and fat, making it a nutritious meal option.

Can I customize my Mediterranean Lentil Soup?

Absolutely! Feel free to add other vegetables like zucchini or bell peppers. You can also change the spices based on your preferences.

How do I store leftover Mediterranean Lentil Soup?

Store any leftovers in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze it in suitable containers.

Is this Mediterranean Lentil Soup gluten-free?

Yes, this recipe is gluten-free. All ingredients used are naturally gluten-free, making it suitable for those with gluten sensitivities.

Final Thoughts

Mediterranean Lentil Soup is not only wholesome but also incredibly versatile. You can easily adjust ingredients based on what you have on hand or your personal taste preferences. Give this recipe a try—you may find it becomes a favorite go-to meal!

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Mediterranean Lentil Soup

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• Author: Adeline
• Total Time: 40 minutes
• Yield: Serves approximately six people 1x

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Description

Mediterranean Lentil Soup is a delicious and nutritious dish that effortlessly combines hearty flavors with wholesome ingredients. This vibrant soup is rich in protein and fiber, making it a perfect choice for cozy weeknight dinners or meal prep. With its aromatic spices and fresh vegetables, this comforting soup can be enjoyed year-round. Easy to prepare in under 40 minutes, it serves as a satisfying main course or a delightful side dish.

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Ingredients

Scale 1x2x3x

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

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Instructions

1. In a large pot over medium heat, heat olive oil. Add the onion, carrots, and celery; sauté for about 5–7 minutes until softened. Stir in the garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes.
2. Add the rinsed lentils, vegetable broth, bay leaf, and diced tomatoes. Bring to a boil; reduce heat to simmer for approximately 25–30 minutes until lentils are tender.
3. Stir in spinach or kale until wilted. Squeeze in lemon juice and season with salt and pepper. Serve hot with chopped parsley as garnish.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Main
• Method: Cooking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 cup (240g)
• Calories: 230
• Sugar: 5g
• Sodium: 480mg
• Fat: 5g
• Saturated Fat: 0.5g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 40g
• Fiber: 15g
• Protein: 12g
• Cholesterol: 0mg

Keywords: For added depth of flavor, experiment with additional spices like chili flakes or turmeric. Feel free to customize the soup by incorporating seasonal vegetables such as zucchini or bell peppers.