Mediterranean Lentil Soup – Have you ever had a meal that just feels like it gives you a hug? That’s what this Mediterranean Lentil Soup does for me. The first time I made it, I wasn’t even trying to create something special. It was one of those nights when you stare into the fridge and think, “What can I make with this random collection of ingredients?” Lentils? Check. Some sad-looking kale? Check. A lonely can of fire-roasted tomatoes? Why not?
I threw it all together, sprinkled in some spices, and hoped for the best. Honestly, I wasn’t expecting much, but the first taste blew me away. It was cozy, earthy, and had just enough brightness from the lemon to make it pop. Now, it’s a recipe I turn to when I need something warm and comforting—but still healthy enough that I can feel virtuous about going back for seconds. And let’s be real, sometimes thirds.
Why You’ll Love This Mediterranean Lentil Soup Recipe?
Why should you give this Mediterranean Lentil Soup a try? Here’s the deal:
- Big on flavor, not on effort: The spices, fire-roasted tomatoes, and lemon juice do all the heavy lifting.
- Nutritious and filling: Packed with protein, fiber, and vitamins, it’s the perfect balance of healthy and hearty.
- Totally versatile: Keep it chunky, blend it smooth, or tweak the ingredients to match what you’ve got.
- Perfect for meal prep: This soup gets even better after a day or two in the fridge.
Ingredient Notes:
Every ingredient in this soup pulls its weight. Let’s talk about what makes them shine:
- Olive Oil: A Mediterranean staple that brings richness to the base of the soup.
- Veggie Trio (Onion, Carrots, Celery): The classic soup base. Together, they add sweetness, texture, and depth.
- Tomato Paste: A little goes a long way. It adds richness and a pop of umami to the broth.
- Garlic and Spices: Garlic paired with cumin, oregano, basil, and thyme gives the soup its warm, earthy flavor. Toasting the spices makes all the difference!
- Fire-Roasted Tomatoes: Smoky, sweet, and so much better than regular diced tomatoes. But hey, use what you’ve got.
- Lentils: Green or brown lentils are sturdy and hold their shape. No soaking needed, so it’s easy to throw them straight in.
- Kale: Adds a little bite and a whole lot of nutrients. Spinach works too if you’re not feeling kale today.
- Lemon Juice: The magic ingredient! That little burst of citrus at the end brightens up the whole bowl.
How To Make Mediterranean Lentil Soup?
Step 1. Start with the Veggies
Heat the olive oil in a big pot over medium heat. Toss in the onion, carrots, and celery, and stir them around for about 5 minutes. You’ll know they’re ready when the onions are soft and your kitchen smells like something good is about to happen.
Step 2. Add the Flavor Boosters
Stir in the minced garlic, tomato paste, and spices. Toast them for a minute or two. This step feels small, but trust me, it makes a huge difference. The spices wake up, and suddenly your soup smells like it’s been simmering all day.
Step 3. Let It Simmer
Pour in the fire-roasted tomatoes, vegetable broth, and lentils. Give everything a good stir, then bring it to a boil. Once it’s bubbling, turn the heat down, pop a lid on (leave it slightly open), and let it simmer for 25 to 30 minutes. This is where the magic happens—the lentils soften, and all those flavors meld together.
Step 4. Customize the Texture
At this point, you can keep the soup as is, which is hearty and chunky, or blend part of it. If you like a creamier texture, use an immersion blender to puree just a little. No immersion blender? Scoop some out, blend it in a regular blender, and stir it back in.
Step 5. Add the Final Touches
Stir in the sliced kale and fresh lemon juice. Let it simmer for another minute or two—just enough to soften the kale. Then taste it. Does it need more salt? Maybe another squeeze of lemon? Adjust it to your liking.
Step 6. Serve and Enjoy
Ladle the soup into bowls, garnish with a sprinkle of cracked pepper or fresh herbs, and maybe add a hunk of crusty bread on the side. Then dig in.
Want To Save This Recipe?
Storage Options:
This soup is even better the next day, which makes it perfect for leftovers or meal prep:
- Refrigerate: Store in an airtight container for up to 4 days. Reheat on the stove or in the microwave.
- Freeze: Cool the soup completely, then transfer it to freezer-safe containers. It’ll keep for up to 3 months. Just thaw it overnight in the fridge before reheating.
Variations and Substitutions:
You can easily tweak this recipe based on what you’ve got in the kitchen. Here are a few ideas:
- Greens Swap: Spinach, Swiss chard, or even collard greens work well in place of kale.
- Different Legumes: Chickpeas or white beans make great substitutes if you’re out of lentils.
- Spice it Up: Add a pinch of red pepper flakes or smoked paprika for a little heat.
- Extra Protein: Shredded chicken, sausage, or even a poached egg on top would be amazing.
What to Serve with Mediterranean Lentil Soup?
This soup pairs perfectly with some simple sides to round out your meal:
- Crusty Bread: Dip it in the broth for the ultimate comfort food experience.
- Salad: A Greek salad with feta, olives, and cucumbers is a refreshing complement.
- Cheese Plate: A little goat cheese or feta crumbled on top takes the soup to another level.
- Grains: Serve the soup over quinoa or farro for an even heartier meal.
Frequently Asked Questions:
Can I use canned lentils?
Yep, just reduce the simmering time since canned lentils are already cooked. Add them in the last 10 minutes to warm through.
Can I make this ahead of time?
Absolutely! It actually tastes even better the next day as the flavors develop.
How can I make it spicier?
Add some red pepper flakes or a dash of cayenne when you’re sautéing the garlic and spices.
There you go—everything you need to whip up a cozy bowl of Mediterranean Lentil Soup. It’s hearty, healthy, and perfect for those days when you just need a little comfort in your life. I’d love to hear how yours turns out! Do you like it chunky or blended? Let me know in the comments!
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Planning to try this recipe soon? Pin it for a quick find later!
<Remember it later>
Planning to try this recipe soon? Pin it for a quick find later!
Mediterranean Lentil Soup
Ingredients
- ¼ cup extra virgin olive oil
- 1 medium yellow onion finely diced
- 2 medium carrots finely diced
- 2 celery ribs finely diced
- 2 tablespoons tomato paste
- 3 –4 cloves garlic minced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper to taste
- 1 28-ounce can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils rinsed and drained
- 3 leaves kale stemmed and sliced thinly
- 1 lemon juiced (approximately 3 tablespoons)
Instructions
Sauté the Vegetables
- In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery, and sauté for 4 to 5 minutes, or until the onion becomes translucent and the vegetables soften. Stir occasionally to ensure even cooking.
Incorporate Aromatics and Spices
- Stir in the tomato paste, minced garlic, ground cumin, oregano, basil, thyme, salt, and pepper. Allow the mixture to cook for 1 to 2 minutes, stirring constantly to release the aroma of the spices and toast them lightly.
Add the Broth and Lentils
- Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir to combine the ingredients thoroughly. Bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and let the soup simmer for 25 to 30 minutes, or until the lentils are tender.
Adjust the Texture (Optional)
- For a creamier soup, use an immersion blender to partially blend the soup directly in the pot. Alternatively, transfer a portion of the soup to a blender, puree until smooth, and return it to the pot.
Add the Kale and Lemon Juice
- Stir in the kale and lemon juice, allowing the soup to simmer for an additional 1 to 2 minutes. The kale should soften but retain its vibrant color. Adjust seasoning with additional salt, pepper, or lemon juice to taste.
Serve
- Ladle the soup into bowls and garnish as desired. Serve hot with crusty bread or a fresh salad on the side for a complete meal.
Notes
I’m Bitty, owner of nodashofgluten.com, where I share simple, delicious recipes for all tastes, including gluten-free. Check out my “About Me” page for more info!
