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Mediterranean Lentil Soup Recipe

Mediterranean Lentil Soup

Steven
Packed with earthy green lentils, vibrant vegetables, warm spices, and a bright squeeze of lemon, this soup delivers bold flavor from simple, affordable pantry ingredients. It's naturally vegan, high in protein and fiber, and comes together in one pot in under an hour.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Soup
Cuisine Mediterranean
Servings 6 servings
Calories 280 kcal

Equipment

  • Large heavy-bottomed pot or Dutch oven - at least 6-quart / 5.7-liter capacity
  • Cutting board
  • Sharp chef's knife
  • Wooden spoon or silicone spatula
  • Measuring cups and spoons
  • Ladle - for serving
  • Immersion Blender - optional, for partial blending
  • Citrus juicer or reamer - for the lemon
  • Serving bowls

Ingredients
  

  • 2 cups green or brown lentils - 400g, rinsed and picked over
  • 3 tablespoons extra virgin olive oil - plus extra for drizzling
  • 1 large yellow onion - about 200g, diced
  • 4 garlic cloves - minced
  • 3 medium carrots - about 200g, peeled and diced
  • 3 celery stalks - diced, including leaves
  • 1 can fire-roasted diced tomatoes - 14.5 oz / 410g, with juices
  • 2 tablespoons tomato paste
  • 6 cups vegetable broth - 1.4 liters, low-sodium
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 0.5 teaspoon ground turmeric
  • 0.5 teaspoon ground coriander
  • 0.25 teaspoon crushed red pepper flakes - adjust to taste
  • 2 bay leaves
  • 3 cups fresh baby spinach or kale - 90g, roughly chopped; if using kale, de-stem first
  • 3 tablespoons fresh lemon juice - about 1–2 lemons
  • salt and black pepper - to taste
  • fresh flat-leaf parsley - chopped, for garnish
  • crumbled feta cheese - optional, for serving
  • warm crusty bread or pita - for serving
  • lemon wedges - optional, for serving

Instructions
 

  • Rinse the lentils thoroughly under cold water, picking out any debris or shriveled ones, and set aside to drain.
  • Dice the carrot, celery, and onion into 1/2-inch pieces. Mince the garlic and juice the lemons.
  • Heat olive oil in a large Dutch oven over medium heat. Add the onion with a pinch of salt and cook, stirring occasionally, for 8-10 minutes until soft and translucent.
  • Add the garlic and cook for 1-2 minutes until fragrant. Add the carrots and celery and cook for 4-5 minutes until they begin to soften.
  • Push vegetables to the sides, add tomato paste to the center, and cook for 1 minute before stirring in. Add cumin, oregano, turmeric, coriander, and red pepper flakes; stir for 1 minute until fragrant.
  • Add fire-roasted tomatoes, rinsed lentils, vegetable broth, and bay leaves. Season with salt and pepper, and bring to a boil.
  • Reduce heat to medium-low, cover with the lid slightly ajar, and simmer for 28-35 minutes until lentils are tender.
  • Remove bay leaves. Use an immersion blender to partially blend about one-third of the soup for a thicker, creamier consistency (optional).
  • Stir in the spinach or kale and cook for 2-5 minutes until wilted. Remove from heat and stir in the fresh lemon juice.
  • Taste and adjust seasoning with salt, pepper, or additional lemon juice. Serve hot, drizzled with olive oil and garnished with parsley and feta cheese.

Notes

  • Don't rush the onions: Take the full 8-10 minutes to soften the onions properly; this builds a sweet, savory flavor base for the soup.
  • Toast the spices: Cooking the spices briefly in oil before adding liquid releases their fat-soluble compounds for a richer flavor.
  • Use good broth: A quality low-sodium vegetable broth makes a noticeable difference compared to water.
  • Rinse lentils thoroughly: This removes dust and surface starch, keeping the broth cleaner and clearer.
  • Add lemon off the heat: Stirring in lemon juice after removing the pot from the heat preserves its vibrant acidity.
  • Taste and adjust: The soup often needs a final pinch of salt and extra lemon juice right before serving.
  • Storage: Keeps well in the refrigerator for up to 5 days. The flavors deepen overnight, making leftovers even better.
  • Freezing: Freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
  • Reheating: Lentils absorb liquid as they sit, so add a splash of broth or water when reheating to loosen the consistency.
  • Variation: For a creamier texture, swap green lentils for red lentils, which cook in about 20 minutes and nearly dissolve into the broth.
Keyword healthy soup, lentil soup, Mediterranean soup, vegan soup