Description
Mediterranean lentil soup carries warmth from traditional Greek kitchens, blending hearty legumes with aromatic herbs and vegetables. Rich flavors simmer together, inviting comfort and nourishment in each spoonful you’ll savor.
Ingredients
Scale
Main Ingredients:
- 1 cup (200g) dried lentils (green, brown, or red)
- 6 cups (1.5L) vegetable or chicken broth
- 1 (14.5 oz/400g) can diced tomatoes
Vegetables and Aromatics:
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 cups (60g) chopped fresh spinach or kale (optional)
Spices, Herbs, and Additional Flavors:
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- ¼ teaspoon red pepper flakes (optional)
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 1 tablespoon lemon juice (optional, for brightness)
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Warm olive oil in a spacious cooking vessel over medium temperature, creating a foundation for the aromatic base.
- Introduce diced onions, carrots, and celery, gently sautéing until vegetables transform into a tender, translucent medley, releasing their subtle sweetness.
- Incorporate minced garlic and ground spices – cumin, paprika, turmeric, and red pepper flakes – allowing them to bloom and intensify their complex flavors for a brief moment.
- Pour vegetable or chicken broth into the pot, creating a rich liquid landscape for the lentils to simmer and absorb the layered seasonings.
- Add rinsed lentils, stirring to ensure they’re evenly distributed and coated with the fragrant spice mixture.
- Bring the liquid to a gentle boil, then reduce heat and allow the soup to simmer, partially covered, until lentils become creamy and tender, approximately 25-30 minutes.
- Season with salt and black pepper, tasting and adjusting the seasoning to achieve a balanced flavor profile.
- For added brightness, squeeze fresh lemon juice into the soup and garnish with chopped fresh parsley just before serving.
- Ladle the steaming soup into bowls, offering a comforting and nutritious meal that celebrates the earthy richness of lentils.
Notes
- Select green or brown lentils for the best texture and hearty flavor, avoiding red lentils which can become mushy quickly.
- Rinse lentils thoroughly before cooking to remove any dust or tiny debris that might affect the soup’s taste and appearance.
- Adjust spice levels by reducing red pepper flakes for a milder version or adding extra for a more intense kick, catering to different heat preferences.
- Consider adding a splash of lemon juice or vinegar at the end of cooking to brighten the soup’s flavor and enhance the overall taste profile.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 210
- Sugar: 3g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg