Mediterranean Lentil Soup
Hearty, healthy, and filling Mediterranean lentil soup with vibrant flavors, perfect for fall and winter.
45m4Servings
Nutrition
362kcal
14gProtein
46gCarbs
15gFat
Ingredients
Extra Virgin Olive Oil
¼ cup
Yellow Onion
1 medium
Carrots
2 mediums
Celery Ribs
2 ribs
Tomato Paste
2 tablespoons
Garlic
3.5 cloves
Cumin
2 teaspoons
Dried Oregano
1 teaspoon
Dried Basil
1 teaspoon
Dried Thyme
1 teaspoon
Kosher Salt
To taste
to taste
Black Pepper
To taste
to taste
Fire-Roasted Diced Tomatoes
1 28-ounce can
Low-Sodium Vegetable Broth
6 cups
Green or Brown Lentils
1 cup
Kale
3 leaves
Lemon
1 whole
Equipment
Immersion Blender
Dutch Oven
Instructions
1Sauté Vegetables
5m
5mHeat Oil
Heat the extra virgin olive oil in a large pot or Dutch oven over medium heat.
Add Mirepoix
Add the diced yellow onion, carrots, and celery to the pot. Stir and cook for 4 to 5 minutes, until the onion becomes translucent.
2Infuse with Flavor
2m
2mAdd Aromatics and Spices
Add the tomato paste, minced garlic, cumin, dried oregano, dried basil, dried thyme, kosher salt, and freshly ground black pepper to the pot. Stir and toast the spices for 1 to 2 minutes until fragrant.
3Simmer Soup
30m
30mAdd Liquids and Lentils
Add the fire-roasted diced tomatoes, low-sodium vegetable broth, and green or brown lentils to the pot. Stir everything together.
Boil and Simmer
Bring the soup to a boil, then reduce the heat to low. Partially cover with a lid and simmer for 25 to 30 minutes, or until the lentils are tender.
4Finish and Serve
3m
3mBlend (Optional)
If desired, use an immersion blender to spot-blend the soup for a few seconds to create a creamier texture. Be careful not to over-blend.
Add Greens and Lemon
Stir in the stemmed and sliced kale and the fresh lemon juice. Simmer for an additional 1 to 2 minutes, just until the kale has softened.
Taste and Serve
Taste the soup and adjust seasoning with additional salt, pepper, or lemon juice if needed. Serve hot.
Tips
For a creamier texture without an immersion blender, transfer 2-3 cups of the soup to a regular blender, blend until smooth, and return to the pot.
Feel free to add other vegetables like mushrooms, potatoes, or zucchini, or make it meaty by adding shredded chicken or ground turkey.
This soup stores well in the fridge for 4-5 days or can be frozen for up to 3 months.