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
