Mediterranean Lentil Soup: A Bowl of Comfort and Flavor

Mediterranean Lentil Soup

Cozy, hearty, and loaded with Mediterranean flair, this lentil soup will quickly become a favorite in your recipe rotation.

It’s simple to make, packed with nutrients, and bursting with warm spices, tangy tomatoes, and earthy lentils.

Perfect for a chilly evening or as meal prep for the week ahead!

How to Make It

Note: This is an overview. See recipe card below this post for ingredient quantities and full instructions.

Sauté the Aromatics
Heat a drizzle of olive oil in a large pot and sauté chopped onions, garlic, and celery until soft and fragrant.

Build the Flavor
Add diced carrots, tomatoes, and a blend of spices like cumin and paprika. Stir until the vegetables are coated and aromatic.

Simmer the Soup
Stir in rinsed lentils and pour in vegetable broth. Bring the mixture to a boil, then lower the heat and let it simmer until the lentils are tender.

Finish with Freshness
Stir in a handful of chopped parsley and a squeeze of lemon juice for brightness.

Pro Tips

• Rinse your lentils well: This removes any debris and reduces the foamy residue while cooking.
• Add spinach: Stir in a handful of baby spinach during the last few minutes of cooking for added nutrients.
• Make it creamy: Blend a portion of the soup for a creamier texture while keeping some chunks for contrast.
• Don’t skip the lemon juice: It brightens the dish and enhances all the flavors.

Storage

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze in individual portions for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
  

Mediterranean Lentil Soup: A Bowl of Comfort and Flavor

Cooking Method: Sauteing, Simmering Cuisine: Mediterranean Magic Courses: Soups & Stews

Difficulty: Beginner Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Servings: 4 Calories: 250

Best Season: Fall, Winter

Dietary:

Dairy Free Gluten Free Vegan

Description

This Mediterranean Lentil Soup is a celebration of simple, wholesome ingredients.

Earthy lentils, vibrant vegetables, and aromatic spices come together in a warm, flavorful broth that feels like a hug in a bowl.

It's easy to make, packed with nutrients, and naturally dairy-free, gluten-free, and vegan.

Whether you’re meal prepping for the week or need a quick, nourishing dinner, this soup is a guaranteed crowd-pleaser.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 tbsp olive oil

• 1 medium onion, diced

• 2 garlic cloves, minced

• 2 celery stalks, diced

• 2 medium carrots, diced

• 1 cup dried lentils, rinsed

• 14 oz diced tomatoes

• 4 cups vegetable broth

• 1 tsp cumin

• 1 tsp smoked paprika

• Salt and pepper to taste

• ¹⁄₄ cup fresh parsley, chopped

• 1 tbsp lemon juice

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions, garlic, and celery. Sauté until softened, about 5 minutes.
2. Add carrots, tomatoes, cumin, and paprika. Stir until the vegetables are coated in spices.
3. Add lentils and vegetable broth. Bring to a boil, then reduce heat and let simmer for 25 minutes or until the lentils are tender.
4. Stir in parsley and lemon juice. Adjust seasoning with salt and pepper.
5. Serve hot with a slice of crusty bread.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 6g10%

Total Carbohydrate 34g12%

Dietary Fiber 10g40%

Protein 12g24%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• For added depth, use fire-roasted diced tomatoes.
• Double the recipe for meal prep!

These values are approximate and may vary depending on the specific ingredients and brands used. Always check your ingredient labels for precise nutrition details.

Keywords: Lentil soup, Mediterranean recipe, healthy soup