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This Mediterranean Lentil Soup is a hearty, nutritious, and flavorful dish packed with protein-rich lentils, fresh vegetables, and warm Mediterranean spices. It’s a one-pot, vegan-friendly meal that’s perfect for meal prep and gets even better the next day. Serve it with warm pita, crusty bread, or a side salad for a complete and satisfying meal.
Time Needed
Prep Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Ingredients
(Serves 6–8)
For the Soup:
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon smoked paprika
½ teaspoon ground turmeric
½ teaspoon dried oregano
½ teaspoon salt (adjust to taste)
½ teaspoon black pepper
1½ cups dried lentils (brown or green, rinsed)
1 (14.5 oz) can diced tomatoes
6 cups vegetable broth (or water with bouillon)
1 bay leaf
Juice of 1 lemon
¼ cup fresh parsley, chopped
For Garnish & Serving:
Extra lemon wedges
Fresh parsley
Drizzle of olive oil
Instructions
1. Saute Aromatics
1. Heat olive oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery. Saute for 5 minutes until softened.
2. Add Spices & Lentils
1. Stir in cumin, coriander, smoked paprika, turmeric, oregano, salt, and pepper.
2. Cook for 1 minute, until fragrant.
3. Add lentils, diced tomatoes, vegetable broth, and bay leaf. Stir to combine.
3. Simmer the Soup
Bring to a boil, then reduce heat to low.
Cover and simmer for 25–30 minutes, until lentils are tender.
4. Finish & Serve
1. Remove bay leaf and stir in lemon juice and fresh parsley.
2. Taste and adjust seasoning.
3. Serve hot, garnished with extra parsley and lemon wedges.
Nutritional Info
(Per Serving, Approximate)
Calories: ~220 kcal
Protein: 12g
Carbohydrates: 35g
Fat: 4g
Fiber: 12g
Sodium: ~500mg (depends on broth used)
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