Mediterranean Lentil Soup

Mediterranean Lentil Soup is a hearty, wholesome, and flavorful dish that is perfect for warming up on chilly days. This comforting soup is packed with nourishing ingredients like lentils, vegetables, and Mediterranean spices, offering a balanced combination of protein, fiber, and vitamins. The rich flavors of garlic, onion, tomatoes, and fresh herbs like oregano and parsley create a deliciously aromatic base for the lentils to cook in, making each spoonful satisfying and full of depth.

Not only is Mediterranean Lentil Soup healthy, but it’s also incredibly easy to make, requiring minimal prep and cooking time. It’s a perfect dish for meal prep, as it stores well in the fridge and can even be frozen for future meals. Whether you’re a vegan, vegetarian, or simply looking for a hearty, nutritious option, this soup has something for everyone.

The beauty of Mediterranean Lentil Soup lies in its versatility. You can customize it by adding your favorite vegetables or even a squeeze of lemon juice for a fresh, zesty kick. It’s the kind of soup that makes you feel good, inside and out, with every bite.

Why You’ll Love This Recipe

1. Healthy and Nutritious

Packed with lentils, vegetables, and olive oil, this soup is a rich source of protein, fiber, and healthy fats, making it both filling and good for your body.

2. Simple Ingredients

Made with everyday ingredients that are easy to find, this soup is perfect for both beginner and experienced cooks alike.

3. Flavorful and Aromatic

The blend of Mediterranean spices and fresh herbs makes this soup bursting with flavor, offering a delicious and aromatic experience with every spoonful.

4. Perfect for Meal Prep

This soup stores well in the fridge for several days and even tastes better the next day as the flavors have had time to meld together.

5. Customizable

You can easily adjust the vegetables or spices to your taste, or even add a bit of lemon juice or fresh spinach for added freshness and tang.

Ingredients

• Green or brown lentils
• Olive oil
• Onion
• Garlic
• Carrots
• Celery
• Canned diced tomatoes
• Vegetable broth
• Bay leaves
• Ground cumin
• Ground coriander
• Paprika
• Dried oregano
• Salt and pepper
• Fresh parsley (for garnish)
• Fresh lemon juice (optional)
• Spinach or kale (optional)

Variations

• Add Greens: Add spinach, kale, or Swiss chard to make the soup even more nutrient-dense.
• Tomato Paste: For a deeper tomato flavor, stir in a tablespoon of tomato paste while cooking the vegetables.
• Spicy Version: For a spicy kick, add red pepper flakes or a diced chili pepper to the soup.
• Meat Option: You can add cooked chicken or sausage if you prefer a meatier version.
• Lemon Zest: Add lemon zest along with the juice for a more intense citrus flavor.

How to Make the Recipe

Step 1: Sauté the Aromatics

Heat the olive oil in a large pot over medium heat. Add the diced onion, garlic, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened and the onions are translucent.

Step 2: Add the Spices

Stir in the cumin, coriander, paprika, and dried oregano. Let the spices toast for about 1 minute to release their full flavor.

Step 3: Add the Tomatoes and Broth

Pour in the diced tomatoes with their juices and vegetable broth. Stir to combine everything evenly.

Step 4: Add the Lentils and Simmer

Add the lentils to the pot along with the bay leaves. Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for about 30-40 minutes, or until the lentils are tender. Stir occasionally and add more broth or water if the soup gets too thick.

Step 5: Season to Taste

Once the lentils are cooked, season the soup with salt and pepper to taste. If desired, add a squeeze of fresh lemon juice for a zesty kick.

Step 6: Garnish and Serve

Remove the soup from the heat and discard the bay leaves. Ladle the soup into bowls and garnish with fresh parsley. Serve with a slice of crusty bread or a dollop of yogurt if desired.

Tips for Making the Recipe

• Use Fresh Spices: Freshly ground cumin and coriander will give the soup a much more vibrant flavor than pre-ground spices.
• Adjust Consistency: If you prefer a thicker soup, you can mash some of the lentils with the back of a spoon or blend part of the soup to create a creamy texture.
• Make it Vegan: This recipe is already vegan, but you can make it even richer by adding a tablespoon of tahini or coconut milk for added creaminess.
• Add Extra Veggies: Feel free to add zucchini, bell peppers, or other veggies for more flavor and texture.

How to Serve

Serve Mediterranean Lentil Soup in bowls, topped with fresh parsley for color and a drizzle of olive oil. Pair it with crusty bread, pita, or a side salad for a complete meal. You can also add a dollop of Greek yogurt or a sprinkle of feta cheese for added richness and creaminess.

Make Ahead and Storage

Storing Leftovers

Store any leftover soup in an airtight container in the refrigerator for up to 4 days. The soup will only get more flavorful as it sits.

Freezing

This soup freezes wonderfully. Let it cool completely, then transfer it to a freezer-safe container and freeze for up to 3 months. To reheat, thaw overnight in the refrigerator and reheat on the stovetop over medium heat until hot.

Reheating

Reheat the soup in a pot over medium heat, adding a splash of water or broth if it has thickened too much. Stir occasionally until it reaches your desired temperature.

FAQs

1. Can I use dried lentils for this recipe?

Yes, dried lentils work perfectly. Just rinse them well before adding them to the soup. There’s no need to soak them beforehand.

2. Can I use canned lentils instead?

While fresh or dried lentils are preferred for this recipe, you can use canned lentils if you’re in a pinch. Just reduce the cooking time and add them towards the end to heat through.

3. Can I make this soup spicier?

Absolutely! You can add red pepper flakes, cayenne pepper, or a diced chili pepper to the soup to bring up the heat level.

4. Can I add other vegetables?

Yes! Feel free to add zucchini, bell peppers, or sweet potatoes for more variety and flavor.

5. Can I make this soup ahead of time?

Yes, this soup actually tastes better the next day as the flavors continue to meld together. It’s perfect for meal prep.

6. Is this soup gluten-free?

Yes, this Mediterranean Lentil Soup is naturally gluten-free, as it’s made with lentils and vegetables.

7. How can I make this soup creamier?

You can add a bit of coconut milk or blend part of the soup to give it a smoother, creamier texture.

8. What kind of broth should I use?

Vegetable broth works best, but you can also use chicken broth if you prefer a non-vegetarian option.

9. Can I make this soup in a slow cooker?

Yes! You can add all the ingredients to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.

10. Can I add meat to this soup?

Yes, you can add cooked chicken or sausage to the soup for a meatier version. Ground lamb is also a traditional Mediterranean addition.

Conclusion

Mediterranean Lentil Soup is a hearty, flavorful, and nutritious dish that’s perfect for any occasion. With its rich blend of spices, vegetables, and lentils, it’s a wholesome and comforting meal that is both satisfying and easy to make. Whether enjoyed as a weeknight dinner or as part of your meal prep routine, this soup is sure to become a favorite. Plus, it’s versatile enough to be customized to suit your tastes, making it a dish you’ll want to make again and again.

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