Description
This Mediterranean Lentil Soup is a warm, comforting, and nutritious dish bursting with Mediterranean flavors. Made with wholesome lentils, tomatoes, carrots, celery, and a blend of herbs and spices like garlic, cumin, and coriander, this soup is hearty, filling, and perfect for any season. Whether you’re looking for a vegan, vegetarian, or gluten-free option, this soup is an easy, healthy, and satisfying meal for everyone!
Ingredients
Scale
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
- 1 1/2 cups dried lentils, rinsed and drained
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth (or chicken broth for non-vegetarian)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric (optional, for extra color and flavor)
- 1/2 teaspoon ground cinnamon
- Salt and pepper, to taste
- 2 tablespoons lemon juice
- Fresh parsley or cilantro, chopped (for garnish)
- Extra virgin olive oil (for drizzling, optional)
Instructions
- Sauté the Vegetables:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté for 5-7 minutes, until the vegetables are softened and the onion is translucent.
- Add the minced garlic and cook for another 1 minute, until fragrant.
- Add the Lentils and Spices:
- Stir in the dried lentils, cumin, coriander, turmeric (if using), and cinnamon. Cook for 1-2 minutes, allowing the spices to bloom and coat the lentils and vegetables.
- Add the Tomatoes and Broth:
- Add the diced tomatoes (with juices) and vegetable broth to the pot. Stir well to combine, and bring the soup to a boil over high heat.
- Simmer the Soup:
- Once the soup reaches a boil, reduce the heat to low and cover the pot. Let the soup simmer for 30-40 minutes, or until the lentils are tender and fully cooked. Stir occasionally, and add more broth or water if needed for the desired consistency.
- Season and Finish:
- Once the lentils are cooked through, taste the soup and adjust the seasoning with salt and pepper. Add the lemon juice and stir well to brighten the flavors.
- Serve:
- Ladle the soup into bowls, drizzle with a little extra virgin olive oil if desired, and garnish with freshly chopped parsley or cilantro.
- Enjoy:
- Serve the soup hot with crusty bread or pita for a complete Mediterranean meal. Enjoy!
Notes
- For a thicker soup, you can use an immersion blender to blend part of the soup after cooking, or mash some of the lentils with the back of a spoon.
- This soup keeps well in the refrigerator for 4-5 days and can be frozen for up to 3 months.
- You can add greens like spinach, kale, or Swiss chard during the last 10 minutes of cooking for added nutrition.
- For a non-vegan option, top with a dollop of Greek yogurt or feta cheese for extra creaminess and flavor.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup, Vegan, Mediterranean, Comfort Food
- Method: Stovetop
- Cuisine: Mediterranean, Middle Eastern
Keywords: Mediterranean lentil soup, vegan lentil soup, healthy lentil soup, Mediterranean diet soup, hearty soup, plant-based soup, easy lentil soup, Mediterranean flavors, nutritious soup, vegetable soup, vegan Mediterranean soup, lentil stew