Why You’ll Love This Recipe
This Mediterranean lentil soup is a hearty and nourishing dish that’s packed with vibrant vegetables, wholesome lentils, and aromatic spices. With its rich flavors and simple ingredients, it’s the perfect meal for cozy nights or a healthy lunch. It’s naturally vegetarian and can be easily adapted to suit vegan preferences. The combination of cumin, paprika, and turmeric gives it a unique Mediterranean flair, making it a satisfying and comforting bowl of goodness.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 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
- 4 cups vegetable broth or water
- 1 cup water (optional, for thinner soup)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and freshly cracked black pepper, to taste
- 1/4 cup fresh parsley, chopped (plus more for garnish)
- 1 tablespoon lemon juice (optional, for brightness)
Directions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté for 5-7 minutes, or until the vegetables soften and become fragrant.
- Stir in the cumin, smoked paprika, turmeric, salt, and black pepper. Cook for another minute to release the flavors of the spices.
- Add the diced tomatoes, vegetable broth, and optional cup of water. Stir to combine and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer and add the rinsed lentils. Let the soup cook uncovered for 30-40 minutes, or until the lentils are tender.
- Stir in fresh parsley and lemon juice for an added burst of freshness and flavor.
- Adjust seasoning to taste, and serve hot, garnished with more fresh parsley.
Servings and timing
- Servings: 4-6
- Preparation time: 10 minutes
- Cooking time: 40 minutes
- Total time: 50 minutes
Variations
- Spicy version: Add some chili flakes or a chopped jalapeño pepper for a spicy kick.
- Add greens: Toss in some spinach or kale for extra nutrition.
- Vegan option: This recipe is already vegan, but for extra creaminess, you can blend part of the soup and add a dash of coconut milk.
- Protein boost: Add cooked quinoa or chickpeas for an additional protein source.
Storage/Reheating
- Storage: Let the soup cool to room temperature before storing. Keep it in an airtight container in the refrigerator for up to 4 days.
- Freezing: This soup can be frozen for up to 3 months. Let it cool completely before transferring it to a freezer-safe container.
- Reheating: Reheat on the stove over medium heat, adding a little water or broth if necessary to reach your desired consistency.
FAQs
Can I use red lentils instead of green or brown lentils?
Yes, you can substitute red lentils, but keep in mind they cook faster and may break down more than green or brown lentils.
Can I use chicken broth instead of vegetable broth?
Absolutely! You can use chicken broth if you’re not vegetarian or vegan, though vegetable broth enhances the plant-based flavors.
How can I make this soup spicier?
Add chili flakes, cayenne pepper, or a finely chopped jalapeño pepper to the soup during the cooking process to increase its spiciness.
Is this soup gluten-free?
Yes, this Mediterranean lentil soup is naturally gluten-free.
Can I make this soup in advance?
Yes, this soup actually tastes even better the next day once the flavors have had time to meld.
How long does this soup last in the fridge?
This soup will stay fresh in the fridge for up to 4 days when stored in an airtight container.
Can I use canned vegetables?
Fresh vegetables will give the soup the best flavor, but you can use canned vegetables as a substitute if needed.
Can I add meat to this soup?
Yes, you can add cooked chicken, sausage, or lamb if you prefer a non-vegetarian version.
Can I freeze this soup?
Yes, this soup freezes well for up to 3 months. Let it cool completely before transferring to an airtight container for freezing.
How can I thicken the soup?
If you’d like a thicker consistency, you can puree part of the soup in a blender or use an immersion blender.
Conclusion
This Mediterranean lentil soup is the perfect healthy meal that’s full of rich flavors and satisfying ingredients. Whether you’re looking for a warming comfort dish or a nutritious soup for the week, it checks all the boxes. With its easy-to-follow recipe and customizable variations, this soup will become a staple in your kitchen. Enjoy a hearty bowl of goodness and let the Mediterranean-inspired flavors transport you to a cozy, flavorful world.
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Mediterranean Lentil Soup Recipe
- Total Time: 50 minutes
- Yield: 4-6 servings
- Diet: Gluten Free
Description
This Mediterranean Lentil Soup is a healthy and delicious dish packed with vibrant vegetables, hearty lentils, and aromatic spices like cumin, paprika, and turmeric. Perfect for a cozy dinner or a nutritious lunch, this vegetarian and vegan-friendly soup is naturally gluten-free and customizable with different protein options. Serve it with a sprinkle of fresh parsley and a squeeze of lemon for added flavor!
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
- 4 cups vegetable broth or water
- 1 cup water (optional, for thinner soup)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and freshly cracked black pepper, to taste
- 1/4 cup fresh parsley, chopped (plus more for garnish)
- 1 tablespoon lemon juice (optional, for brightness)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté for 5-7 minutes, or until the vegetables soften and become fragrant.
- Stir in the cumin, smoked paprika, turmeric, salt, and black pepper. Cook for another minute to release the flavors of the spices.
- Add the diced tomatoes, vegetable broth, and optional cup of water. Stir to combine and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer and add the rinsed lentils. Let the soup cook uncovered for 30-40 minutes, or until the lentils are tender.
- Stir in fresh parsley and lemon juice for an added burst of freshness and flavor.
- Adjust seasoning to taste, and serve hot, garnished with more fresh parsley.
Notes
- For a spicy version, add chili flakes or a chopped jalapeño pepper.
- Add greens like spinach or kale for extra nutrition.
- Blend part of the soup and add coconut milk for a creamier texture (vegan option).
- To add more protein, toss in cooked quinoa or chickpeas.
- This soup can be easily made in advance as it tastes even better the next day.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup, Healthy, Mediterranean
- Method: Stovetop
- Cuisine: Mediterranean
