Why You’ll Love This Recipe
This Mediterranean Lentil Soup is a delicious and hearty dish that brings together the vibrant flavors of the Mediterranean in one comforting bowl. Packed with nutritious lentils, fresh vegetables, and aromatic herbs, this soup is perfect for cozy evenings or meal prep for the week. The olive oil, garlic, and Mediterranean spices offer a warm, satisfying depth of flavor, while the tomatoes add a touch of brightness. It’s not only healthy but incredibly easy to make, making it ideal for both beginners and seasoned home cooks.
Ingredients
- 1 cup green or brown lentils, rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 1 can (14 oz) diced tomatoes
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion, garlic, carrots, celery, and red bell pepper to the pot. Sauté for 5-7 minutes, until the vegetables begin to soften and the onion becomes translucent.
- Stir in the rinsed lentils, diced tomatoes (with their juices), and 4 cups of water (or vegetable broth for more flavor).
- Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender.
- Season with salt and pepper to taste, and add any optional herbs or spices you desire, such as dried oregano or thyme.
- Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs, if desired.
Servings and Timing
- Servings: 4-6
- Total time: 45-50 minutes
Variations
- Add leafy greens: Stir in some spinach, kale, or chard at the end of cooking for an extra boost of vitamins and color.
- Spicy version: Add a pinch of red pepper flakes or a chopped jalapeño for a spicy kick.
- Use different legumes: While lentils are the star of this recipe, you can experiment with chickpeas or split peas for a change in texture.
- Top with feta or Greek yogurt: For a creamier version, top the soup with a dollop of Greek yogurt or crumbled feta cheese.
- Herbs: Fresh parsley or basil can be added for extra freshness and flavor right before serving.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well for up to 3 months.
- Reheating: Reheat on the stove over medium heat, adding a bit of water or broth to loosen the soup if it has thickened. You can also microwave individual portions for a quick meal.
FAQs
1. Can I use dried lentils instead of canned lentils?
Yes, use dried lentils in place of canned. Just make sure to rinse them thoroughly and allow extra cooking time to ensure they’re tender.
2. Can I make this soup ahead of time?
Absolutely! This soup tastes even better the next day after the flavors have had time to meld together.
3. What can I serve this Mediterranean Lentil Soup with?
This soup pairs well with crusty bread, a side salad, or a drizzle of olive oil for extra richness.
4. Can I make this soup spicy?
Yes, you can add red pepper flakes, chili powder, or a diced jalapeño to give the soup a spicy kick.
5. Is this soup vegan?
Yes, this Mediterranean Lentil Soup is naturally vegan, but you can add cheese or yogurt for extra richness if desired.
6. Can I freeze this soup?
Yes, this soup freezes very well. Allow it to cool completely, then store it in an airtight container for up to 3 months.
7. How can I make this soup more filling?
Add some quinoa, barley, or rice to make the soup heartier and increase the protein content.
8. Can I add other vegetables to this soup?
Yes, feel free to add any vegetables you have on hand, such as zucchini, potatoes, or spinach.
9. Can I use vegetable broth instead of water?
Yes, vegetable broth will add more flavor to the soup. You can substitute it for the water in this recipe.
10. How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for longer storage.
Conclusion
This Mediterranean Lentil Soup is an incredibly flavorful and nutritious dish that’s sure to become a favorite in your kitchen. With its hearty lentils, fresh vegetables, and Mediterranean-inspired spices, it’s the perfect choice for a cozy meal. Whether you’re looking to meal prep for the week or enjoy a wholesome dinner, this soup is versatile, delicious, and easy to make.
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Mediterranean Lentil Soup
- Total Time: 45-50 minutes
- Yield: 4-6 servings
- Diet: Vegan
Description
This Mediterranean Lentil Soup is a hearty, healthy, and flavorful dish packed with lentils, vegetables, and Mediterranean spices. It’s perfect for meal prep or cozy dinners, offering a nourishing, vegan, and easy-to-make recipe. Ideal for those seeking a nutritious, filling soup, it’s sure to become a household favorite.
Ingredients
- 1 cup green or brown lentils, rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 1 can (14 oz) diced tomatoes
- Salt and pepper, to taste
- Optional: Dried oregano, thyme, red pepper flakes, spinach, kale, or chard
- Optional garnish: Fresh herbs, feta, or Greek yogurt
Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, garlic, carrots, celery, and red bell pepper. Sauté for 5-7 minutes, until vegetables soften.
- Stir in lentils, diced tomatoes (with juices), and 4 cups of water (or vegetable broth).
- Bring to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes, until lentils are tender.
- Season with salt, pepper, and optional herbs/spices.
- Serve hot, garnished with olive oil or fresh herbs.
Notes
- To make it spicier, add red pepper flakes or diced jalapeño.
- This soup is naturally vegan, but you can add yogurt or feta for a richer texture.
- Add leafy greens like spinach or kale for extra nutrition and color.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 35-40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
