Mediterranean Lentil Soup Recipe

Introduction

Mediterranean Lentil Soup is a hearty and flavorful dish perfect for cozy evenings. Packed with wholesome vegetables and spices, it offers comfort and nutrition in every bowl.

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 to 5 minutes until the onion becomes translucent and the vegetables begin 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 caramelizes to a deep red and the spices release their aroma.
3. Step 3: Add the water, rinsed lentils, bay leaves, and the remaining 3/4 teaspoon of salt to the pot. Cover and simmer for 25 to 30 minutes, or until the lentils are tender.
4. Step 4: Remove the bay leaves, then stir in the lemon juice and the remaining 2 tablespoons of olive oil. Serve hot, garnished with minced parsley if desired.

Tips & Variations

• For extra creaminess, blend a portion of the soup before adding lemon juice and olive oil.
• Swap brown lentils for red lentils to reduce cooking time, though texture will differ.
• Add chopped spinach or kale near the end of cooking for added greens.
• If you prefer less heat, reduce or omit the chili flakes.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stove over low heat, stirring occasionally. 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 canned lentils instead of dried?

Yes, but reduce the cooking time significantly since canned lentils are already cooked. Add them after sautéing the spices and simmer just long enough to blend flavors, about 10 minutes.

Is this soup vegan and gluten-free?

Yes, this recipe is naturally vegan and gluten-free, making it suitable for many dietary preferences.

Mediterranean Lentil Soup Recipe

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★★★★★

4.9 from 64 reviews

A hearty and flavorful Mediterranean Lentil Soup that combines tender lentils, aromatic spices, and fresh vegetables for a comforting and nutritious meal perfect for any day.

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

Ingredients

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Vegetables and Aromatics

• 2 carrots (peeled and diced)
• 1 rib celery (diced)
• 1 onion (diced)
• 3 cloves garlic (minced)
• 1 tbsp minced parsley (optional for garnish)

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
• 1 tbsp lemon juice

Other Ingredients

• 4 tbsp olive oil (divided)
• 2 tbsp tomato paste
• 9 cups water
• 1 1/2 cups dried green or brown lentils (rinsed)

Instructions

1. Sauté Vegetables: In a large soup pot, heat 2 tbsp olive oil over medium heat. Add the diced carrots, celery, onion, and 1 tsp of salt. Cook for 3-5 minutes until the onions become 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 until the tomato paste caramelizes into a deep red color and the spices release their fragrance.
3. Simmer Lentils: Pour in the 9 cups of water, add the rinsed lentils, bay leaves, and the remaining 3/4 tsp of salt. Cover the pot and let it simmer gently for 25-30 minutes until the lentils are tender.
4. Finish and Serve: Remove the bay leaves from the soup. Stir in the lemon juice and the remaining 2 tbsp of olive oil for added richness and brightness. Ladle the soup into bowls and garnish with minced parsley if desired.

Notes

• Rinsing lentils before cooking removes any dust or impurities and helps improve texture.
• You can adjust the chili flakes to your preferred spice level or omit them for a milder soup.
• The lemon juice added at the end brightens the soup and balances the flavors.
• For a creamier texture, you can blend a portion of the soup or use an immersion blender before serving.

Keywords: Mediterranean, lentil soup, vegetarian, healthy soup, easy soup recipe, cumin, coriander, tomato paste, hearty soup