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Mediterranean Lentil Soup

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Mediterranean Lentil Soup is a hearty, nourishing recipe made with lentils, vegetables, aromatic spices, and a bright touch of lemon. This wholesome, plant-based soup is naturally vegan, gluten-free, and packed with protein and fiber—perfect for cozy weeknight dinners, meal prep, or a refreshing yet comforting meal any time of year.

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)

Instructions

  1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes until softened. Stir in garlic, tomato paste, cumin, coriander, paprika, and oregano. Cook 1–2 minutes until fragrant.
  2. Simmer Lentils: Add lentils, broth, bay leaf, and tomatoes. Bring to a boil, reduce to a simmer, and cook 25–30 minutes until lentils are tender.
  3. Add Greens & Lemon: Stir in spinach or kale until wilted. Add lemon juice and adjust seasoning with salt and pepper.
  4. Serve: Ladle into bowls. Garnish with parsley and drizzle with olive oil if desired.

Notes

  • Swap brown/green lentils for red lentils (cooks in 15–20 minutes, creamier texture).
  • Add diced potatoes, zucchini, or stir in cooked rice/quinoa for extra heartiness.
  • For smoky depth, use fire-roasted tomatoes or add chili flakes.
  • Blend half the soup with an immersion blender for a creamier consistency.
  • Freezer-friendly up to 3 months—thaw overnight and reheat with broth as needed.

Nutrition

Find it online: https://cookedbymaya.com/mediterranean-lentil-soup/