Name: Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: Serves approximately six people
Cuisine: Mediterranean
Ingredients: 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

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.

Ingredients

Scale

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

Instructions

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.
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.
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.