Creamy Mediterranean Lentil Soup Recipe
This Mediterranean Lentil Soup is a hearty, flavorful, and nutritious dish featuring fire-roasted tomatoes, green or brown lentils, and a vibrant mix of vegetables and herbs. Perfect for a comforting lunch or dinner, it can be enjoyed chunky or blended to a creamy texture and finished with fresh kale and lemon juice for a bright touch.
CourseSoup
CuisineMediterranean
KeywordMediterranean lentil soup, lentil soup recipe, vegetarian soup, healthy lentil soup, fire-roasted tomatoes soup, kale lentil soup, easy lentil soup, Stovetop
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Servings4 servings
Calories310kcal
Ingredients
Vegetables and Aromatics
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves garlic, minced
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Spices and Seasonings
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Liquids and Others
- ¼ cup extra virgin olive oil
- 2 tablespoons tomato paste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Stir and cook for 4 to 5 minutes until the onion becomes translucent and the vegetables start to soften.
- Add the tomato paste, minced garlic, cumin, dried oregano, dried basil, dried thyme, kosher salt, and freshly ground black pepper. Stir well and toast the spices for 1 to 2 minutes until fragrant.
- Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir everything together, bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and let it simmer gently for 30 minutes until the lentils are tender.
- Decide on your preferred texture—leave the soup chunky or use an immersion blender to blend a few portions at a time for a creamier consistency. Blend only for a few seconds to maintain some texture.
- Stir in the sliced kale and fresh lemon juice. Simmer for another 1 to 2 minutes until the kale softens slightly. Taste the soup and adjust seasoning with additional lemon juice, salt, or pepper as needed before serving.
Notes
- Each serving is approximately 2 cups.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freeze portions in freezer-safe containers or bags for up to 3 months to enjoy later.
- Use green or brown lentils as brown lentils hold shape well during cooking.
- For a gluten-free version, ensure the vegetable broth is gluten-free.
Nutrition
Serving: 1 bowl (about 2 cups) | Calories: 310kcal | Carbohydrates: 40g | Protein: 16g | Fat: 10g | Saturated Fat: 1.5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 450mg | Fiber: 12g | Sugar: 6g