Description
A hearty and flavorful Mediterranean Lentil Soup packed with wholesome vegetables, aromatic spices, and tender lentils. This vegan and gluten-free soup is perfect for a nutritious and comforting meal any day of the week.
Ingredients
Scale
Vegetables and Aromatics
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cups fresh spinach or chopped kale
- Chopped fresh parsley for garnish (optional)
Spices
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 bay leaf
Liquids
- 1 tablespoon olive oil
- 1 (14.5-ounce) can diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- Juice of 1 lemon
Legumes
- 1 cup dried brown or green lentils, rinsed
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add the chopped onion, minced garlic, diced carrots, and diced celery. Sauté for 5 to 7 minutes until the vegetables soften, releasing their aromas.
- Add Spices: Stir in ground cumin, ground coriander, smoked paprika, and crushed red pepper flakes if using. Cook for about 1 minute to bloom the spices and deepen their flavors.
- Combine Main Ingredients: Add the rinsed lentils, diced tomatoes with juices, vegetable broth, water, bay leaf, salt, and black pepper to the pot. Stir everything to combine well.
- Simmer the Soup: Bring the mixture to a boil, then reduce heat to low and simmer uncovered for 30 to 35 minutes, or until the lentils are tender and the flavors meld beautifully.
- Wilt the Greens: Stir in the fresh spinach or chopped kale and cook for 2 to 3 minutes until the greens are wilted and incorporated into the soup.
- Finish and Serve: Remove the soup from heat, stir in the fresh lemon juice for brightness, and adjust the seasoning if necessary. Serve hot, garnished with chopped fresh parsley if desired.
Notes
- This soup stores well and tastes even better the next day, making it perfect for meal prep.
- For a heartier version, add diced potatoes or cooked quinoa during cooking.
- To create a creamier texture, purée a portion of the soup using an immersion blender before adding the greens.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 210
- Sugar: 5g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg
