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- 1 cup green lentils, rinsed - 1 tablespoon olive oil - 1 onion, diced - 2 cloves garlic, minced - 2 carrots, diced - 2 celery stalks, diced - 1 red bell pepper, chopped - 1 zucchini, diced - 1 can (14 oz) diced tomatoes, with juices - 4 cups vegetable broth - 2 teaspoons ground cumin - 1 teaspoon smoked paprika - 1 teaspoon dried oregano - 1 teaspoon salt - 1/2 teaspoon black pepper - 2 cups spinach or kale, chopped Green lentils are the star of this soup. They have a nice texture and hold up well. Fresh vegetables add flavor and nutrition. I love using onions, garlic, carrots, celery, and zucchini. Each brings its own taste and color to the dish. Spices like cumin and smoked paprika give this soup a warm, rich flavor. Don't forget the salt and black pepper to enhance the taste. - Fresh parsley, for garnish - Juice of 1 lemon Garnishes can make your dish shine. Fresh parsley adds a pop of green and freshness. A squeeze of lemon juice brightens the whole soup. It adds a zesty finish that makes every bite exciting. - Lentil alternatives: Try red lentils or black lentils. - Vegetable replacements: Swap in your favorite veggies like sweet potatoes or green beans. If you can't find green lentils, other types work too. Red lentils cook faster but can be mushy. For vegetables, pick what you love or have on hand. This soup is flexible and perfect for using up what you have. {{ingredient_image_1}} - Prepping the vegetables Start by washing and cutting your veggies. Chop one onion, two carrots, and two celery stalks. Dice one red bell pepper and one zucchini. These fresh ingredients add great flavor. - Rinsing the lentils Take one cup of green lentils and rinse them under cold water. This step removes dirt and makes the lentils clean. Set them aside for later use. - Sautéing the base ingredients In a large pot, heat one tablespoon of olive oil over medium heat. Add the diced onion and cook for about 3-4 minutes until soft. Then stir in two minced garlic cloves, the carrots, celery, and red bell pepper. Let this cook for 5 more minutes while stirring occasionally. This creates a tasty base for the soup. - Simmering the soup Next, mix in your rinsed lentils, diced tomatoes with juice, and four cups of vegetable broth. Add two teaspoons of ground cumin, one teaspoon of smoked paprika, one teaspoon of dried oregano, one teaspoon of salt, and half a teaspoon of black pepper. Bring everything to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30-35 minutes until the lentils are tender. - Adding greens During the last 5 minutes of cooking, stir in two cups of chopped spinach or kale. This adds color and nutrients to your soup. - Seasoning adjustments After cooking, remove the pot from heat and squeeze in the juice of one lemon. This gives a nice brightness to the soup. Taste and adjust the seasoning if needed. Let it sit for a few minutes before serving. - Ensuring tender lentils: Rinse lentils well before cooking. This helps remove dirt and debris. Use fresh water and soak them for about 30 minutes. This can cut down cooking time. Simmer lentils gently. Boiling them too hard can make them mushy. - Balancing flavors: Taste your soup as you cook. Add salt and spices gradually. This lets you control the flavor. A splash of lemon juice at the end brightens the taste. Fresh herbs like parsley add a nice touch too. - Accompaniments for the soup: Pair your soup with a fresh salad. A simple green salad works great. You can also serve it with roasted veggies for extra flavor. - Best bread pairings: Crusty bread is perfect for dipping. Try sourdough or whole grain baguettes. These add texture and taste to your meal. - Making ahead of time: This soup tastes even better the next day. Make a big batch and enjoy it later. Store it in the fridge for up to three days. - Storing leftovers: Cool the soup before storing. Use airtight containers to keep it fresh. You can also freeze portions for later. Just make sure to label them with the date. Pro Tips Soak Your Lentils: Soaking lentils for a few hours before cooking can reduce cooking time and improve their texture. Add Depth of Flavor: Consider adding a bay leaf while simmering the soup for an extra layer of flavor, removing it before serving. Customize Your Greens: Feel free to substitute spinach or kale with other greens like Swiss chard or collard greens based on your preference. Enhance with Fresh Herbs: Adding fresh herbs like basil or cilantro just before serving can brighten the flavors of the soup. {{image_2}} You can make this Mediterranean lentil soup even heartier by adding protein. Consider using: - Cooked chicken for a meaty bite - Crumbled feta cheese for a tangy flavor - Canned chickpeas for extra fiber Adding extra veggies also boosts nutrition. You can include: - Sweet potatoes for sweetness - Kale for added greens - Mushrooms for a rich texture Adjust spices to suit your taste. A pinch of cayenne pepper adds heat. You can also: - Swap smoked paprika for regular paprika for a milder taste - Use curry powder for a different flavor profile Herbs can enhance the soup's aroma. Try adding: - Fresh basil for a sweet touch - Thyme for earthiness - Cilantro for a fresh kick You can use a slow cooker for this soup. Just follow these steps: 1. Sauté onions and garlic in a pan. 2. Transfer them to the slow cooker. 3. Add all other ingredients. 4. Cook on low for 6-8 hours or high for 3-4 hours. If you prefer an Instant Pot, here's how: 1. Use the sauté function for onions and garlic. 2. Add all ingredients to the pot. 3. Seal the lid and cook on high pressure for 15 minutes. 4. Allow the pressure to release naturally before serving. Store leftover soup in an airtight container. It keeps well in the fridge. The soup stays fresh for about 4 to 5 days. Make sure it cools down before you put it in the fridge. This step helps avoid extra moisture that can make it spoil faster. To freeze leftovers, ladle the soup into freezer-safe containers. Leave some space at the top for expansion. You can also freeze in single-serving bags. This makes it easy to grab a quick meal. The soup can last in the freezer for up to 3 months. When you’re ready to eat, thaw it in the fridge overnight. For reheating, use a pot on low heat. Stir the soup often to heat it evenly. You can also microwave it in a bowl. Add a splash of water or broth to keep it from drying out. Avoid reheating it too long, as that can make the lentils mushy. Enjoy your warm soup with fresh bread or a salad! Lentils are small but mighty. They pack a lot of nutrition into every bite. They are high in protein and fiber. This means they help you feel full and satisfied. One cup of cooked lentils has about 18 grams of protein and 15 grams of fiber. Lentils also contain many vitamins and minerals. They are rich in iron, which helps carry oxygen in your blood. They also have folate, which supports cell growth. Plus, they are low in fat, making them a heart-healthy choice. The fresh vegetables in this soup add more health benefits. For example, carrots are high in beta-carotene. This helps keep your eyes healthy. Spinach adds iron and vitamin K. Together, these ingredients create a hearty meal full of nutrients. Yes, you can easily make this soup vegan! The recipe is already plant-based. All the ingredients are free from animal products. If you want to swap ingredients, you can use vegetable broth instead of chicken broth. You can also add more veggies, like mushrooms or sweet potatoes, for extra flavor. Just make sure to stick with plant-based ingredients to keep it vegan. If you want a thicker soup, there are a few easy ways to do it. One option is to blend part of the soup. Use a blender or an immersion blender. This will make it creamy without adding extra calories. Another option is to add more lentils. You can cook them longer until they break down. This will naturally thicken the soup. You can also add a starch, like mashed potatoes or a bit of flour mixed with water. Just stir it in and let it cook for a few more minutes. These options will help you get the perfect consistency for your soup. You now have all you need to make a great lentil soup. We covered the key ingredients like green lentils and fresh veggies. I shared step-by-step instructions to help you through cooking. Also, I offered valuable tips for serving and storage. Lentils bring health benefits and flavor too. Remember, you can always tweak the recipe to fit your taste. Enjoy exploring the many variations and make this recipe your own. Happy cooking!

Hearty Mediterranean Lentil Soup

A nutritious and flavorful lentil soup packed with vegetables and Mediterranean spices.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 6
Calories 200 kcal

Ingredients
  

  • 1 cup green lentils, rinsed
  • 1 tablespoon olive oil
  • 1 piece onion, diced
  • 2 cloves garlic, minced
  • 2 pieces carrots, diced
  • 2 pieces celery stalks, diced
  • 1 piece red bell pepper, chopped
  • 1 piece zucchini, diced
  • 1 can diced tomatoes, with juices (14 oz)
  • 4 cups vegetable broth
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper
  • 2 cups spinach or kale, chopped
  • 1 piece lemon, juiced
  • to taste fresh parsley, for garnish

Instructions
 

  • In a large pot, heat the olive oil over medium heat.
  • Add the diced onions and sauté until they begin to soften, about 3-4 minutes.
  • Stir in the minced garlic, carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.
  • Add the zucchini and continue to sauté for another 3 minutes.
  • Mix in the rinsed lentils, diced tomatoes (with juices), vegetable broth, cumin, smoked paprika, oregano, salt, and black pepper.
  • Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 30-35 minutes, or until the lentils are tender.
  • Stir in the chopped spinach or kale during the last 5 minutes of cooking.
  • Once cooked, remove the soup from heat and stir in the lemon juice.
  • Adjust the seasoning if necessary, and allow it to rest for a few minutes before serving.
  • Ladle the soup into bowls and garnish with fresh parsley.

Notes

Feel free to add other vegetables or spices to taste.
Keyword healthy, lentils, soup, vegetarian