Mediterranean Lentil Soup

In a world that often rushes by, there’s nothing quite like a warm bowl of soup to embrace you in comfort and nourishment. This Mediterranean Lentil Soup offers a gentle touch for your body and soul. Picture yourself nestled in a peaceful kitchen, the aroma of spices swirling around you, as you create something wholesome and healing. Let each ingredient remind you of the sun-kissed Mediterranean landscape, where simple joys bloom and every spoonful brings you closer to balance and well-being.

Why This Mediterranean Lentil Soup Brings Comfort and Nourishment

This delightful soup not only warms the heart but also nourishes the body with every spoonful. Lentils, the star of this recipe, are packed with protein and fiber, providing you with energy and strength. Each vegetable brings its own unique goodness—onions, carrots, and celery enhance flavors while contributing to your overall health. The fragrant spices dance like the gentle waves of the sea, bringing comfort as they soothe your spirit. As you gather around the table, you’ll find that this Mediterranean Lentil Soup is more than a meal; it becomes a warm embrace, inviting you to savor each moment.

Step By Step How to Prepare Mediterranean Lentil Soup

Sauté Aromatics: Begin by breathing deeply and finding your center. Heat two tablespoons of olive oil in a large pot over medium heat. Gently add the diced onion, carrots, and celery to the pot, letting them cook for 5–7 minutes until they soften and release their sweet aroma. Take a moment to enjoy the fragrant symphony. Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano, cooking for just 1–2 minutes until your kitchen fills with a warm, inviting scent.

Simmer Lentils: Now, lovingly add your rinsed lentils, vegetable (or chicken) broth, bay leaf, and canned (or fresh) diced tomatoes into the bubbling pot. As you bring everything to a boil, feel the excitement of flavors mingling together. Reduce the heat to a gentle simmer and allow it to cook for 25–30 minutes, until the lentils are tender and ready to soak up all the goodness.

Add Greens & Lemon: As the soup simmers, picture a vibrant sun shining down. Stir in the fresh spinach or kale, watching it wilt in the warmth of the soup. Add the juice of one lemon, allowing its bright tang to lift your spirits. Remember to adjust the seasoning with salt and pepper for a perfect balance, just like life.

Serve: When your soup is ready, ladle it into bowls and garnish with fresh parsley. Take a moment to admire your creation a nourishing masterpiece that brings warmth to both body and soul.

Wholesome Ingredients You’ll Need

• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3–4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon smoked paprika
• 1 teaspoon 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)

How to Serve Mediterranean Lentil Soup with Intention

Serving this Mediterranean Lentil Soup is an act of love. Serve it warm, ideally with a slice of crusty bread or a simple green salad on the side. As you present this nourishing dish to your loved ones or yourself, pause for a moment. Express gratitude for the ingredients, the time spent preparing, and the comforting warmth it will bring to those who share it.

How to Store Mediterranean Lentil Soup the Right Way

If you are lucky enough to have leftovers, allow the soup to cool completely before transferring it to an airtight container. This loving step will keep it fresh in the refrigerator for up to 4–5 days. You can also freeze it for up to three months—just be sure to leave a little space at the top of the container for the soup to expand as it freezes.

Mama Lila’s Helpful Tips

• If you’re looking for extra richness, consider adding a touch of coconut milk or a splash of balsamic vinegar for an unexpected depth of flavor.
• Don’t be afraid to play with the spices; adjusting the seasonings can create a seasonal balance that suits your taste.
• Always take a moment to enjoy the process. Cooking is a beautiful act of self-care.

Discover More Nourishing Recipes

Head over to our Recipe Trends page and uncover a world of fresh, plant-forward ideas that fit right into your daily routine. From vibrant seasonal flavors to calming, wholesome dishes, each recipe is designed to spark inspiration and bring a sense of balance to your kitchen. Find comfort, joy, and connection in every meal while exploring what’s trending right now.

Peaceful Variations to Explore

Feel free to embrace the Mediterranean spirit by adding ingredients like diced sweet potatoes or zucchini. A sprinkle of feta cheese or a dollop of yogurt can also enhance the experience, bringing a creamy texture that dances on your palate.

Mediterranean Lentil Soup

A comforting and nourishing soup made with lentils, fresh vegetables, and fragrant spices, perfect for warming your body and soul.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Course: Main Course, Soup

Cuisine: Mediterranean, Vegan

Calories: 250

Ingredients Method Nutrition Notes

Ingredients

  

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Aromatics

• 2 tablespoons olive oil For sautéing the vegetables
• 1 onion diced onion Adds sweetness and flavor
• 2 medium diced carrots Enhances the flavor and color
• 2 stalks diced celery For added flavor and crunch
• 3-4 cloves minced garlic For depth of flavor
• 2 tablespoons tomato paste Adds richness to the soup

Spices

• 1 teaspoon ground cumin For warmth and earthiness
• 1 teaspoon ground coriander For a citrusy flavor
• ½ teaspoon smoked paprika For a smoky depth
• 1 teaspoon dried oregano Classic Mediterranean herb

Main Ingredients

• 1.5 cups brown or green lentils (rinsed) The star ingredient, packed with protein
• 6 cups vegetable broth (or chicken broth) Liquid base for the soup
• 1 bay leaf bay leaf To infuse flavor
• 1 can diced tomatoes (or 2 fresh, chopped) Adds freshness
• 2 cups fresh spinach or kale (optional) Adds nutrients and color
• 1 whole Juice of 1 lemon For brightness and acidity
• to taste Salt and pepper For seasoning
• to garnish Fresh parsley, chopped For a fresh finish

Method

 

Preparation

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion, carrots, and celery. Cook for 5–7 minutes until softened.
3. Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano. Cook for 1–2 minutes.

Cooking Lentils

1. Add rinsed lentils, broth, bay leaf, and diced tomatoes to the pot.
2. Bring to a boil, then reduce to a gentle simmer for 25–30 minutes until lentils are tender.

Finishing Touches

1. Stir in fresh spinach or kale and lemon juice.
2. Adjust seasoning with salt and pepper.

Serving

1. Ladle soup into bowls and garnish with fresh parsley. Serve warm.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gSodium: 500mgFiber: 12gSugar: 5g

Notes

Store leftovers in an airtight container in the refrigerator for up to 4–5 days, or freeze for up to three months. Optionally, add coconut milk or balsamic vinegar for richness.

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Common Questions About Mediterranean Lentil Soup

May this Mediterranean Lentil Soup warm not only your belly but also your heart. Happy cooking, dear ones.