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–+ servings
Mediterranean Lentil Soup

Delicious Mediterranean Lentil Soup for Cozy Weeknight Dinners

Enjoy a warm bowl of Mediterranean Lentil Soup, a hearty, vegan, and gluten-free dish packed with flavor and nutrients.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Soups
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 cup lentils rinsed
  • 4 cups vegetable broth low-sodium preferred
  • 2 tablespoons olive oil can substitute with avocado oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 2 medium carrots chopped
  • 2 stalks celery chopped
  • 1 can diced tomatoes with juice
  • 1 tablespoon lemon juice freshly squeezed
  • 1 handful fresh herbs parsley or cilantro, chopped
  • 1 teaspoon cumin adjust to taste
  • 0.5 teaspoon smoked paprika adjust to taste

Equipment

  • Large pot

Method
 

Cooking Instructions
  1. Begin by rinsing lentils under cold water. Chop onion, garlic, carrots, and celery into small pieces.
  2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes.
  3. Stir in garlic, carrots, and celery, cooking for an additional 5-7 minutes until softened.
  4. Add rinsed lentils, canned tomatoes, and vegetable broth to the pot. Sprinkle in cumin and smoked paprika.
  5. Bring to a boil, then reduce to low and let simmer for 25-30 minutes, stirring occasionally.
  6. Once lentils are soft, stir in lemon juice and fresh herbs. Adjust seasoning with salt and pepper before serving.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 350mgPotassium: 600mgFiber: 12gSugar: 6gVitamin A: 700IUVitamin C: 15mgCalcium: 40mgIron: 3mg

Notes

Rinse lentils before cooking, and consider pureeing half of the soup for creaminess. Customize with veggies like zucchini or quinoa for added heartiness.

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