Description
This hearty Mediterranean Lentil Soup is packed with plant-based protein, vibrant spices, and fresh veggies—perfect for a cozy, quick, and wholesome meal.
Ingredients
1 cup dried brown or green lentils, rinsed and drained
2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
2 carrots, peeled and diced
2 celery stalks, diced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 can (14.5 ounces) diced tomatoes, undrained
4 cups vegetable broth
1 bay leaf
Salt and freshly ground black pepper, to taste
Juice of 1 lemon
2 tablespoons chopped fresh parsley (optional)
Feta cheese and kalamata olives, for garnish (optional)
Instructions
1. In a large pot, warm olive oil over medium heat.
2. Add chopped onion, garlic, carrots, and celery. Sauté for 5 minutes until tender.
3. Stir in cumin, coriander, and turmeric. Cook 1 more minute.
4. Add lentils, diced tomatoes (with juice), vegetable broth, and bay leaf. Stir well.
5. Bring to a boil, reduce heat, cover, and simmer for 30–35 minutes until lentils are tender.
6. Remove bay leaf. Season with salt, pepper, and lemon juice.
7. Blend partially with an immersion blender for a creamier texture.
8. Stir in fresh parsley before serving. Top with feta and olives if desired.
Notes
For a spicier version, add red pepper flakes when sautéing the vegetables.
You can freeze leftovers in individual containers for easy meals later.
Spinach or bell peppers can be added for extra nutrients.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 680mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 5mg