Name: Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
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, chopped (for garnish)

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Mediterranean Lentil Soup is one of those dishes I turn to when I want something nourishing, hearty, and full of flavor. Made with protein-rich lentils, fresh vegetables, and fragrant herbs, it’s a wholesome soup that feels both cozy and refreshing. The bright notes of lemon and olive oil balance out the earthy lentils beautifully, making this soup perfect for any season.

Why You’ll Love This Recipe

I love this soup because it’s simple, affordable, and packed with nutrition. Lentils cook quickly compared to other legumes, which makes this recipe weeknight-friendly. The flavors are brightened with lemon juice and herbs, so it never feels heavy, and it tastes even better the next day. It’s also naturally vegan, gluten-free, and full of plant-based protein and fiber.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Olive oil
Onion, diced
Carrots, diced
Celery, diced
Garlic, minced
Tomato paste
Ground cumin
Ground coriander
Smoked paprika
Dried oregano
Brown or green lentils (rinsed)
Vegetable broth (or chicken broth)
Bay leaf
Diced tomatoes (canned or fresh)
Fresh spinach or kale (optional, for extra greens)
Lemon juice
Salt and pepper
Fresh parsley (for garnish)

Directions

Sauté the Aromatics: I heat olive oil in a large pot over medium heat. I add onion, carrot, and celery, and cook until softened, about 5–7 minutes. Then I stir in the garlic, tomato paste, and spices, cooking for another 1–2 minutes until fragrant.
Add Lentils and Broth: I stir in the lentils, broth, bay leaf, and tomatoes. I bring it to a boil, then reduce to a simmer and cook uncovered for 25–30 minutes, or until the lentils are tender.
Add Greens and Lemon: A few minutes before serving, I stir in fresh spinach or kale until wilted. I finish with a squeeze of lemon juice to brighten the flavors.
Serve: I ladle the soup into bowls, garnish with chopped parsley, and drizzle with a little extra virgin olive oil for richness.

Servings and timing

Servings: 6
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

Sometimes I add diced potatoes or zucchini to bulk it up, or stir in cooked rice or quinoa for an even heartier meal. For a smoky flavor, I like to add a pinch of chili flakes or swap in fire-roasted tomatoes. If I want it creamier, I puree half the soup with an immersion blender and then stir it back in.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It reheats beautifully on the stove or in the microwave, and the flavors deepen with time. This soup also freezes well—I portion it into containers and freeze for up to 3 months.

FAQs

Can I use red lentils instead of green or brown?

Yes, but red lentils cook faster (15–20 minutes) and break down more, giving the soup a creamier texture.

Do I need to soak lentils before cooking?

No, lentils don’t need soaking. Just rinse them before adding to the pot.

Can I make this in a slow cooker?

Yes. I combine everything (except lemon juice and greens) in the slow cooker and cook on low for 6–7 hours or high for 3–4 hours. I add lemon and greens at the end.

What can I serve with this soup?

I love it with warm pita bread, crusty sourdough, or a simple side salad.

Is this soup freezer-friendly?

Absolutely. It freezes well for up to 3 months. I thaw overnight in the fridge and reheat on the stove with a splash of broth if needed.

Conclusion

Mediterranean Lentil Soup is a hearty, nourishing dish that’s both comforting and vibrant. With its earthy lentils, bright lemon, and aromatic spices, it’s a recipe I make again and again for easy weeknight meals or cozy weekend lunches. Whether fresh from the pot or reheated the next day, it always delivers warmth and flavor in every bowl.

Mediterranean Lentil Soup