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To make a delicious Mediterranean Lentil Soup, gather these main ingredients: - 1 cup green or brown lentils, rinsed - 1 tablespoon olive oil - 1 medium onion, diced - 2 cloves garlic, minced - 2 medium carrots, diced - 2 celery stalks, diced - 1 red bell pepper, diced - 1 zucchini, chopped - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - ½ teaspoon ground coriander - 6 cups vegetable broth - 1 can (14 oz) diced tomatoes, undrained - 1 cup spinach or kale, roughly chopped - Salt and pepper to taste - Fresh lemon juice, to taste - Fresh parsley, for garnish These ingredients create a hearty and flavorful base for your soup. The lentils provide protein and fiber, while the veggies add nutrients and color. The spices bring warmth and depth to every bite. You can customize your soup with these optional add-ins: - Additional vegetables, like sweet potatoes or green beans - Beans or chickpeas for extra protein - Herbs and spices for more flavor These add-ins let you make the soup your own. Feel free to mix and match based on what you have at home. Pair your Mediterranean Lentil Soup with: - Crusty bread for dipping - A fresh salad for crunch - Yogurt or crème fraîche for creaminess These sides complement the soup well. They add texture and taste while making your meal even more enjoyable. {{ingredient_image_1}} - Rinsing the lentils: Start by rinsing 1 cup of green or brown lentils under cold water. This step removes dirt and debris. It also helps to avoid any bitterness. Set the rinsed lentils aside in a bowl. - Chopping the vegetables: Next, dice 1 medium onion, 2 carrots, and 2 celery stalks. Chop 1 red bell pepper and 1 zucchini. Mince 2 cloves of garlic. Make sure your cuts are even. This will help them cook at the same rate. - Heating olive oil and sautéing onion: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion. Sauté it for 3-4 minutes until it softens. This builds a great base flavor. - Adding garlic and other vegetables: Add the minced garlic to the pot. Cook for another minute until fragrant. Then, stir in the carrots and celery. Cook them for about 5 minutes. They should start to soften. - Incorporating spices and cooking lentils: Next, add the diced red bell pepper and chopped zucchini. Stir and cook for another 4-5 minutes. Sprinkle in 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and ½ teaspoon of ground coriander. Stir to mix. Let the spices bloom for about a minute. - Simmering the soup: Pour in the rinsed lentils, 6 cups of vegetable broth, and 1 can of diced tomatoes. Bring everything to a boil. Once boiling, reduce the heat to low. Let it simmer for 30-35 minutes or until the lentils are tender. - Adding spinach or kale: In the last 5 minutes of cooking, add 1 cup of chopped spinach or kale. Stir until the greens wilt. This adds color and nutrients. - Seasoning the soup to taste: Season the soup with salt, pepper, and fresh lemon juice. Taste it and adjust the seasoning as needed. - Serving and garnishing: Serve the soup hot in bowls. Garnish with fresh parsley for a nice touch. Enjoy this warm, nutritious dish! To make your Mediterranean lentil soup burst with flavor, blooming spices is key. When you add spices like cumin and paprika, heat them for a minute in olive oil. This simple step releases their oils and enhances their taste. Next, adjusting seasoning is essential. After cooking, taste your soup. You may need a pinch of salt or a splash of lemon juice. This extra touch can brighten the whole dish. Choose the right pot for your soup. A heavy-bottomed pot works best. It heats evenly and helps prevent scorching. I recommend a Dutch oven for its versatility and heat retention. Maintaining the right temperature is also important. Bring your soup to a gentle boil, then reduce the heat to low. This allows the lentils to cook evenly and become tender without falling apart. Substitutions for lentils can keep your soup tasty. If you can't find green or brown lentils, try red lentils. They cook faster and add a nice color. Finding fresh produce is easy. Visit local farmers' markets or grocery stores. Look for vibrant vegetables like carrots and bell peppers. Fresh ingredients make your soup more nutritious and flavorful. Pro Tips Soak Your Lentils: Soaking lentils for a few hours can reduce cooking time and help them cook more evenly. Customize Your Veggies: Feel free to swap in any seasonal vegetables you have on hand for a unique flavor profile. Boost the Flavor: Add a bay leaf or some fresh herbs like thyme or rosemary while the soup simmers for added depth of flavor. Perfectly Seasoned: Remember to taste and adjust the seasoning towards the end of cooking, as the flavors will develop and intensify. {{image_2}} For a hearty meal, you can add meat alternatives. Tofu or tempeh works well. You can also use mushrooms for a meaty taste. If you want it dairy-free, skip the cheese. The soup is tasty on its own. Do you like heat? Add peppers like jalapeños or red chili flakes. This will give your soup a nice kick. You can also switch up spices. Try curry powder for a different flavor. Want to mix it up? Make a Greek version by adding feta cheese. The saltiness of feta pairs well with lentils. For a Middle Eastern twist, add spices like sumac or za’atar. These spices will bring a new depth to your soup. You can store leftover Mediterranean lentil soup in the fridge. Place it in a container with a tight lid. Glass or BPA-free plastic containers work best. Make sure the soup cools down before sealing it. This keeps it fresh and tasty. To freeze the soup, let it cool completely. Then, pour it into freezer bags or containers. Leave some space at the top since liquids expand when frozen. Label the bags with the date. For thawing, place the bag in the fridge overnight. Reheat it on the stove or in the microwave. Stir it well to make sure it's hot throughout. In the fridge, the soup lasts about 4 to 5 days. If you freeze it, it can last up to 3 months. Check for signs of spoilage before eating. If the soup smells off or has a strange color, it’s best to toss it. Always trust your nose and eyes! You can use green or brown lentils. Both types work well in this soup. Green lentils stay firm when cooked, while brown lentils become softer. I prefer green lentils for their texture and taste. Yes, you can make this soup in a slow cooker. First, sauté the onion and garlic in a pan. Then, add all the ingredients to your slow cooker. Cook on low for about 6 to 8 hours or on high for 3 to 4 hours. This method makes the flavors blend well. You can pair this soup with crusty bread or a fresh salad. A dollop of yogurt or crème fraîche adds creaminess too. These sides make a complete meal that is both hearty and satisfying. To make this soup gluten-free, use gluten-free vegetable broth. Check the canned tomatoes for gluten-free labeling. All the other ingredients in the recipe are naturally gluten-free. Enjoy this healthy soup without worry! This post shared a simple Mediterranean Lentil Soup recipe. It covered key ingredients, cooking steps, and storage tips. You can easily customize it with add-ins or spices to suit your taste. Serving with crusty bread or salad makes it even better. In conclusion, this soup is nutritious and versatile. It’s a dish you can enjoy year-round. Whether you’re an experienced cook or a beginner, you can create a warm bowl of goodness. Enjoy making it your own!

Mediterranean Lentil Soup

A hearty and nutritious lentil soup with Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 6
Calories 250 kcal

Ingredients
  

  • 1 cup green or brown lentils, rinsed
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 red bell pepper, diced
  • 1 medium zucchini, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 0.5 teaspoon ground coriander
  • 6 cups vegetable broth
  • 1 can (14 oz) diced tomatoes, undrained
  • 1 cup spinach or kale, roughly chopped
  • to taste salt and pepper
  • to taste fresh lemon juice
  • for garnish fresh parsley

Instructions
 

  • In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 3-4 minutes until softened.
  • Add minced garlic and continue to sauté for another minute until fragrant.
  • Incorporate the diced carrots and celery. Cook for about 5 minutes, stirring occasionally, until they begin to soften.
  • Add the diced red bell pepper and chopped zucchini. Stir and cook for another 4-5 minutes.
  • Sprinkle in the ground cumin, smoked paprika, and ground coriander. Stir to combine and let the spices bloom for about a minute.
  • Pour in the rinsed lentils, vegetable broth, and diced tomatoes. Bring the mixture to a boil.
  • Once boiling, reduce the heat to low and let it simmer for about 30-35 minutes, or until the lentils are tender.
  • In the last 5 minutes of cooking, add the chopped spinach or kale and stir until wilted.
  • Season with salt, pepper, and fresh lemon juice to taste.
  • Serve hot, garnished with fresh parsley.

Notes

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