Mediterranean Lentil Soup: A Hearty Bowl of Health

This Mediterranean lentil soup is a hearty and wholesome dish filled with vibrant flavors and nutritious ingredients. Perfect for a cozy family meal or a make-ahead option for busy days.

• Total Time: 45 minutes
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Servings: 4

Ingredients

1. 1 cup dried green or brown lentils (rinsed)
2. 1 tbsp olive oil
3. 1 small onion (chopped)
4. 2 garlic cloves (minced)
5. 2 carrots (diced)
6. 2 celery stalks (diced)
7. 1 can (400 g) diced tomatoes
8. 4 cups vegetable broth (or water)
9. 1 tsp ground cumin
10. 1/2 tsp smoked paprika
11. 1/2 tsp dried oregano
12. Salt and black pepper to taste
13. Juice of 1/2 lemon
14. Fresh parsley (chopped, for garnish)

Alternative: Add spinach or kale for extra greens.

Step-by-Step Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté for 2-3 minutes until fragrant.
2. Stir in carrots and celery, and cook for another 5 minutes until slightly softened.
3. Add lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, oregano, salt, and black pepper. Stir to combine.
4. Bring the soup to a boil, then reduce the heat to low and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally.
5. Stir in lemon juice for a fresh, tangy flavor. Adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley and a wedge of lemon on the side.

Nutritional Information (per serving)

• Calories: 190
• Protein: 10 g
• Fat: 4 g
• Carbohydrates: 30 g
• Fiber: 10 g
• Sugar: 6 g

Vitamins and Benefits

Contains:

• Iron (lentils): Supports healthy blood circulation.
• Vitamin A (carrots): Promotes good vision and skin health.

Benefits:
This soup is high in fiber, protein, and essential vitamins, making it a nutritious and satisfying meal that’s naturally vegan and gluten-free.

Lentils have been cultivated for over 8,000 years and are one of the oldest cultivated crops in human history!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freeze for up to 3 months. Thaw in the refrigerator overnight and reheat gently on the stovetop.

FAQ

Can I use red lentils?
“Yes, but red lentils cook faster and will create a creamier soup texture.”

What can I serve with this soup?
“Pair with crusty bread, a side salad, or a dollop of Greek yogurt for added creaminess.”

Can I make this soup in advance?
“Absolutely! The flavors deepen over time, making it even more delicious the next day.”