If you’re craving a wholesome, comforting bowl packed with vibrant flavors and hearty textures, this Mediterranean Lentil Soup Recipe is just what your kitchen needs. Bursting with aromatic herbs, tender lentils, and a bright splash of lemon, this soup not only warms the soul but also celebrates the simplicity and richness of Mediterranean cooking. Whether it’s a chilly evening or a casual lunch, this recipe delivers nourishment and joy in every spoonful.
Ingredients You’ll Need
The beauty of this Mediterranean Lentil Soup Recipe lies in its straightforward, pantry-friendly ingredients that each play a vital role in creating a symphony of flavors and a balanced texture. From the earthy lentils to the fragrant herbs, every element is essential to the final dish.
- Extra virgin olive oil: The foundation of Mediterranean cuisine, it adds richness and depth to the soup’s base.
- Yellow onion, diced: Provides a subtle sweetness while creating a tender texture.
- Carrots, diced: Offer natural sweetness and vibrant color to brighten the bowl.
- Celery ribs, diced: Add a gentle aromatic crunch that balances with the softer vegetables.
- Tomato paste: Concentrates the tomato’s umami and sweetness, intensifying the soup’s flavor.
- Garlic cloves, minced: Brings a pungent warmth that awakens the other ingredients.
- Cumin: Adds earthy, warm undertones synonymous with Mediterranean spices.
- Dried oregano: Brings a classic herbal note essential to Mediterranean dishes.
- Dried basil: Offers a sweet, peppery layer of fragrance.
- Dried thyme: Adds subtle woodsy depth to round out the herb mix.
- Kosher salt and black pepper: Season to taste and elevate every flavor.
- Fire-roasted diced tomatoes (28-ounce can): Deliver smoky, tangy tomato chunks with texture and complexity.
- Low-sodium vegetable broth: The liquid base that melds all ingredients without overpowering.
- Green or brown lentils: The hearty protein-packed centerpiece that soaks up all those lovely spices.
- Kale leaves, stemmed and sliced: Adds fresh greenery, nutrition, and a slight earthiness.
- Lemon juice: Brightens and lifts the whole soup with its zesty acidity.
How to Make Mediterranean Lentil Soup Recipe
Step 1: Sauté the Vegetables
Start by warming the extra virgin olive oil in a large pot over medium heat. Toss in the diced onion, carrots, and celery. Let them cook gently for about 4 to 5 minutes until the onion becomes translucent and softened. This step is crucial for building the soup’s base flavor with sweet, tender vegetables.
Step 2: Infuse with Flavor
Next, stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, along with kosher salt and freshly ground black pepper. Allow everything to cook together for 1 to 2 minutes. This quick toasting of the spices intensifies their aroma and deepens the overall flavor profile of your soup.
Step 3: Simmer
Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir well to combine all the ingredients. Bring the mixture to a gentle boil, then reduce the heat to low and cover the pot partially. Let it simmer for 25 to 30 minutes or until the lentils are tender and the soup has thickened slightly.
Step 4: Blend (Optional)
If you prefer a creamier soup, grab an immersion blender and carefully blend the soup just a few seconds to achieve a semi-smooth consistency. This step is optional but adds a lovely velvety texture without losing the chunkiness that makes the Mediterranean Lentil Soup Recipe so satisfying.
Step 5: Finish with Flavor
Finally, stir in the sliced kale and lemon juice. Let the soup simmer for another 1 to 2 minutes so the kale softens without losing its vibrant green color. Taste your soup and adjust seasoning with extra lemon juice, salt, or pepper as desired to brighten and balance flavors.
Step 6: Serve
Ladle your soup into warm bowls. For an extra touch, garnish with fresh herbs or even a dollop of yogurt. Each serving will be a bowlful of comforting sunshine, perfect for any occasion.
How to Serve Mediterranean Lentil Soup Recipe
Garnishes
Enhance your Mediterranean Lentil Soup Recipe with fresh visual and flavor pops. Chopped parsley, a sprinkle of crumbled feta, or a swirl of creamy Greek yogurt all add delightful contrast. A drizzle of olive oil or a pinch of smoked paprika can also elevate the richness and aroma beautifully.
Side Dishes
This soup pairs perfectly with warm, crusty bread for dipping or a simple side salad dressed in a lemon vinaigrette to complement its sunny flavors. For a heartier meal, try serving it alongside grilled pita or stuffed grape leaves for a full Mediterranean feast.
Creative Ways to Present
For a casual dinner, serve the soup in rustic bowls garnished with microgreens and a wedge of lemon on the side. If entertaining, consider presenting it in small cups as a savory appetizer or shooter. Adding toasted pine nuts on top adds an unexpected crunch and nutty flavor that guests will adore.
Make Ahead and Storage
Storing Leftovers
This Mediterranean Lentil Soup Recipe keeps wonderfully in the refrigerator for up to 4 days. Store it in an airtight container to preserve all those wonderful aromas and flavors. Before serving leftovers, give it a good stir as the lentils tend to settle.
Freezing
If you want to enjoy this soup later, it freezes beautifully. Transfer cooled soup into freezer-safe containers or bags, leaving room for expansion. It will keep well for up to 3 months, making it a fantastic meal prep option for busy weeks.
Reheating
Reheat your soup gently on the stovetop over low to medium heat. Add a splash of broth or water if it seems too thick. For convenience, microwave reheating also works well—just cover and heat in short intervals, stirring in between for even warmth.
FAQs
Can I use red lentils instead of green or brown?
Red lentils cook much faster and tend to break down completely, creating a more puree-like soup. If you prefer a chunkier texture, sticking to green or brown lentils is best for this Mediterranean Lentil Soup Recipe.
Is it possible to make this soup vegan?
Absolutely! This recipe is naturally vegan when using vegetable broth and skipping any dairy garnishes. It’s a fantastic plant-based meal that’s nourishing and flavorful.
How can I adjust the soup to be spicier?
Feel free to add a pinch of crushed red pepper flakes or a dash of cayenne during Step 2 when toasting your spices. This will bring a lovely warm heat to your Mediterranean Lentil Soup Recipe.
What if I don’t have kale? Can I substitute another green?
Yes, you can swap kale for spinach, Swiss chard, or even collard greens. Just keep in mind that softer greens like spinach will wilt faster and should be added closer to the end of cooking.
Can I prepare this soup in a slow cooker?
Definitely an option! Sauté the aromatics first, then transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours, adding kale in the last 15 minutes of cooking.
Final Thoughts
Trying out this Mediterranean Lentil Soup Recipe is like inviting a bowl of comfort and sunshine into your day. With simple ingredients coming together in a dance of delightful flavors and textures, it’s an easy way to enjoy wholesome, heartwarming food. Give it a go—you’ll soon find it’s a recipe you’ll reach for again and again.
Print
Mediterranean Lentil Soup Recipe
- Total Time: 45 minutes
- Yield: 4 to 4.5 servings 1x
- Diet: Vegetarian
Description
This hearty Mediterranean Lentil Soup combines the earthy flavors of lentils with fire-roasted tomatoes and aromatic herbs. Perfect for a nutritious and comforting meal, it features a blend of sautéed vegetables, warming spices, and fresh kale, finished with a bright splash of lemon juice.
Ingredients
For the Soup:
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery ribs, diced
- 2 tablespoons tomato paste
- 3–4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 4-5 minutes until the onion becomes translucent, softening the vegetables and developing their natural sweetness.
- Infuse with Flavor: Add tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Stir continuously for 1-2 minutes to toast the spices and enhance their aroma, fully integrating the tomato paste.
- Simmer: Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir well to combine. Bring the mixture to a boil, then reduce heat to low, cover partially with a lid, and simmer for 25-30 minutes or until the lentils are tender and cooked through.
- Blend (Optional): For a creamier texture, use an immersion blender to pulse the soup slightly, leaving some chunks for texture. Blend for just a few seconds until the desired semi-smooth consistency is reached.
- Finish with Flavor: Stir in the stemmed and sliced kale leaves along with the freshly squeezed lemon juice. Continue to simmer for an additional 1-2 minutes, allowing the kale to soften while maintaining a slight bite. Taste and adjust seasoning with more lemon juice, salt, or pepper as needed.
- Serve: Ladle the warm soup into bowls. Optionally garnish with fresh herbs such as parsley or a dollop of yogurt for creaminess and added flavor. Serve immediately.
Notes
- Lentils can be rinsed before cooking to remove any debris.
- The soup can be stored in an airtight container in the refrigerator for up to 4 days.
- For a thicker soup, reduce the broth slightly during simmering or omit some broth.
- Use kale or substitute with spinach or swiss chard if preferred.
- Lemon juice adds brightness; adjust amount to taste.
- Vegetarian and vegan friendly if served without yogurt garnish.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
