Mediterranean Lentil Soup

I made this Mediterranean Lentil Soup for my daughter, who is a big soup eater, and she raved about this soup! So of course, I shared the recipe with her. Mediterranean lentil soup is a nourishing, flavorful vegetarian dish made with lentils, vegetables, olive oil, and aromatic herbs and spices like garlic, cumin, and oregano. It’s hearty yet light, offering a warm, earthy taste typical of Mediterranean cuisine. This soup’s amazing taste will knock your socks off!

Mediterranean lentil soup has ancient roots dating back thousands of years, as lentils were one of the first crops cultivated. Throughout history, the dish spread across Mediterranean regions—such as Greece, Italy, and the Middle East—where it became a staple thanks to its simplicity, nutrition, and adaptability to local herbs and olive oil.

This Mediterranean Lentil Soup might look a bit overwhelming due to the long list of ingredients. However, it is really simple to make and it’s packed with flavor and depth!

Lentils are high in fiber, carbohydrates and protein. Married with budget friendly pantry staples like canned tomatoes and dried herbs, this recipe is affordable and won’t break the bank. And best of all, it freezes well. That is, if you have any leftovers.

• Lentils: Green or brown lentils work best as they hold their shape better than red lentils. They have a mild, earthy flavor and soften slightly when cooked, but still hold their shape.
• Vegetables: Chopped celery, carrots, onions, and garlic provide a delicious foundation.
• Roasted Tomatoes: I love fire-roasted tomatoes for this soup. They add a hint of smokiness that really enhances the flavor. However, if you can’t find fire-roasted, you can always use regular diced tomatoes.
• Tomato Paste: This simple ingredient intensifies the body of the soup, so don’t leave it out.
• Leafy Greens: Kale works great in this soup, but you can use other leafy greens like baby spinach (which my family tends to prefer.)
• Herbs: A simple blend of dried oregano, basil, cumin, and thyme bring out those Mediterranean flavors.

Immersion Blender: This allows you to break up the chunkiness and give the soup a slightly creamier base without having to use a blender. My immersion blender has come in handy multiple times and is well worth the investment.

• Garnish your soup: Use fresh herbs and crispy toppings like shallots or bacon bits. Or top it with freshly grated Parmesan cheese.
• Add other ingredients: Try adding sliced mushrooms, diced potatoes, sweet potatoes, or zucchini. What a great way to use up any leftover vegetables in your fridge.
• Make it meaty: Try adding cooked shredded chicken, or cooked ground sausage.
• Make in a slow cooker: Add everything to the slow cooker (except the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready.

• This soup will stay good in the fridge in an airtight container for 4 to 5 days.
• It can be stored in a freezer safe container and will last up to 3 months.
• If you are reheating an entire batch, it’s easier to add it back to a pot and warm it up on the stove. Smaller single servings can be heated in the microwave for a few minutes until warm.

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Mediterranean Lentil Soup

Recipe by janet @ mykitchenandkin.com

0.0 from 0 votes

Course: Dinner, Soups, VegetarianCuisine: MediterraneanDifficulty: Medium

Servings

4

servings

Prep time

15

minutes

Cooking time

30

minutes

Calories

420

kcal

Total time

45

minutes

Mediterranean lentil soup is a nourishing, flavorful vegetarian dish made with lentils, vegetables, olive oil, and aromatic herbs and spices.

Cook Mode

Keep the screen of your device on

Ingredients

• 3 Tablespoons extra virgin olive oil

• 1 medium yellow onion, small diced

• 2 medium carrots, small diced

• 2 celery ribs, small diced

• 2 Tablespoons tomato paste

• 3 to 4 cloves of garlic, minced

• 2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1 teaspoon dried thyme

• kosher salt and freshly ground black pepper to taste

• 1 (26 ounce) can fire-roasted diced tomatoes

• 6 cups low-sodium vegetable broth

• 1 cup green or brown lentils

• 3 leaves kale, stemmed and sliced (or handful of baby spinach)

• 1 lemon, juiced (about 3 Tablespoons)

Directions

• Heat the oil in a large pot over medium heat. Add the diced onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
• Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
• Add the can of diced tomatoes (no need to drain), broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
• You can keep the soup chunky, or use an immersion blender to create a more creamy texture. Spot blend for just a few seconds.
• Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt or pepper before serving.

Notes

• Storage: This soup will stay good in the fridge in an airtight container for 4 to 5 days. It can be stored in a freezer safe container and will last up to 3 months.
• You can substitute 3 teaspoons of Italian seasoning for the oregano, basil and thyme.
• As the soup sits, the lentils may soak up some of the liquid, thickening up the soup. You can always add more broth or water to thin it out.
• 1 serving = calories 420 kcal, carbohydrates 56g, protein 18g, fat 15g, saturated fat 2g, polyunsaturated fat 2g, monounsaturated fat 10g, sodium 421mg, fiber 22g, potassium 910mg, sugar 12g, vitamin A 10329IU, vitamin C 66mg, calcium 254mg, iron 7mg.

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