Mediterranean Lentil Soup Recipe

Introduction

Mediterranean Lentil Soup is a hearty and flavorful dish perfect for nourishing your body and warming your soul. This simple recipe combines tender lentils with aromatic spices and fresh vegetables for a comforting, healthy meal.

Ingredients

• 4 tbsp olive oil (divided)
• 2 carrots (peeled and diced)
• 1 rib celery (diced)
• 1 onion (diced)
• 1 3/4 tsp salt (divided)
• 3 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 1/2 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili flakes
• 9 cups water
• 1 1/2 cups dried green or brown lentils (rinsed)
• 3 bay leaves
• 1 tbsp lemon juice
• 1 tbsp minced parsley (optional for garnish)

Instructions

1. Step 1: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced carrots, celery, onion, and 1 teaspoon of salt. Cook for 3-5 minutes, stirring occasionally, until the onion becomes translucent and the vegetables start to soften.
2. Step 2: Stir in the minced garlic, tomato paste, cumin, coriander, and chili flakes. Sauté for another 2 minutes until the tomato paste darkens in color and the spices release their aroma.
3. Step 3: Pour in the water, then add the rinsed lentils, bay leaves, and the remaining salt. Bring the soup to a simmer, then cover and cook for 25-30 minutes until the lentils are tender.
4. Step 4: Remove the bay leaves from the soup. Stir in the lemon juice and the remaining 2 tablespoons of olive oil. Taste and adjust seasoning if needed.
5. Step 5: Serve the soup hot, garnished with minced parsley if desired.

Tips & Variations

• For a thicker soup, puree a portion of the lentils before adding the lemon juice and olive oil.
• Use vegetable broth instead of water for a richer flavor.
• Add diced tomatoes or spinach for extra nutrients and color.
• Adjust chili flakes to your preferred spice level or omit for a milder taste.

Storage

Store leftover lentil soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water if the soup has thickened. This soup also freezes well for up to 3 months—thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use red lentils instead of green or brown?

Red lentils cook faster and tend to break down more, resulting in a creamier texture. If using red lentils, reduce cooking time to about 15-20 minutes and monitor closely to avoid overcooking.

Is this soup suitable for vegans?

Yes, this recipe is naturally vegan as it contains no animal products. Just make sure to use plant-based broth if substituting water.

Mediterranean Lentil Soup Recipe

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4.7 from 369 reviews

A hearty and flavorful Mediterranean Lentil Soup made with aromatic spices, fresh vegetables, and tangy lemon juice. This nutritious, comforting soup is perfect for a wholesome meal and can be easily prepared on the stovetop.

• Author: Yana
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

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Vegetables and Aromatics

• 2 carrots (peeled and diced)
• 1 rib celery (diced)
• 1 onion (diced)
• 3 cloves garlic (minced)

Spices and Seasonings

• 1 3/4 tsp salt (divided)
• 1 1/2 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili flakes
• 3 bay leaves

Other Ingredients

• 4 tbsp olive oil (divided)
• 2 tbsp tomato paste
• 9 cups water
• 1 1/2 cups dried green or brown lentils (rinsed)
• 1 tbsp lemon juice
• 1 tbsp minced parsley (optional for garnish)

Instructions

1. Sauté Vegetables: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced carrots, celery, onion, and 1 teaspoon of salt. Cook for 3-5 minutes until the onion becomes translucent and the vegetables start to soften.
2. Add Garlic and Spices: Stir in the minced garlic, tomato paste, cumin, coriander, and chili flakes. Sauté for an additional 2 minutes, allowing the tomato paste to caramelize to a deep red color and releasing the fragrant spices.
3. Simmer Lentils: Pour in the water, add rinsed lentils, bay leaves, and the remaining 3/4 teaspoon salt. Cover the pot and let it simmer gently for 25-30 minutes until the lentils are tender.
4. Finish Soup: Remove the bay leaves from the pot. Stir in the lemon juice and the remaining 2 tablespoons of olive oil to enrich the soup’s flavor.
5. Serve: Ladle the soup into bowls and garnish with minced parsley if desired. Serve warm and enjoy.

Notes

• You can substitute brown or green lentils with red lentils, but cooking time may vary.
• Adjust chili flakes according to your heat preference or omit for milder flavor.
• For a thicker soup, blend a portion of the soup and stir it back in.
• This soup pairs well with crusty bread or a side salad.
• Store leftovers in an airtight container in the refrigerator for up to 4 days.

Keywords: Mediterranean lentil soup, lentil soup recipe, vegan soup, healthy soup, easy stovetop soup