Description
A comforting and nutritious Mediterranean lentil soup filled with fresh vegetables and aromatic spices, perfect for any day of the week.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 ½ cups brown or green lentils (rinsed)
- 6 cups vegetable broth (or chicken broth)
- 1 bay leaf
- 1 can diced tomatoes (or 2 fresh, chopped)
- 2 cups fresh spinach or kale (optional)
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5–7 minutes until softened.
- Stir in the garlic, tomato paste, cumin, coriander, paprika, and oregano. Cook for 1–2 minutes until fragrant.
- Add lentils, broth, bay leaf, and tomatoes. Bring to a boil, reduce to a simmer, and cook for 25–30 minutes until lentils are tender.
- Stir in spinach or kale until wilted. Add lemon juice and adjust seasoning with salt and pepper.
- Serve hot, garnished with fresh parsley.
Notes
Feel free to adjust the spices according to your palate. This soup stores well and improves in flavor over time.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg
Keywords: lentil soup, Mediterranean, vegetarian, comfort food, healthy recipe