Description
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.
Ingredients
Units
Scale
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
- 1/4 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
- Saute the vegetables: 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.
- Infuse with flavor: 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.
- Simmer: 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.
- Blend: 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.
- Finish with flavor: 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 Size: 1 bowl (about 2 cups)
- Calories: 310 kcal
- Sugar: 6 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 12 g
- Protein: 16 g
- Cholesterol: 0 mg
