Name: Mediterranean Lentil Soup (Easy & Healthy!)
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 1 tablespoon olive oil; 1 large yellow onion, chopped; 2 carrots, peeled and chopped; 2 celery stalks, chopped; 4 cloves garlic, minced; 1 teaspoon dried oregano; 1 teaspoon dried thyme; ½ teaspoon ground cumin; ¼ teaspoon red pepper flakes (optional); 1 ½ cups brown or green lentils, rinsed and picked over; 8 cups vegetable broth; 1 (14.5 ounce) can diced tomatoes, undrained; 1 bay leaf; 1 teaspoon salt, or to taste; ½ teaspoon black pepper, or to taste; 1 cup chopped fresh spinach or kale; Juice of ½ lemon; Fresh parsley, chopped, for garnish

Description

Make this flavorful and nutritious Mediterranean Lentil Soup in just one pot! Packed with vegetables, herbs, and protein-rich lentils, it’s a satisfying and healthy meal for any day of the week. Easy to prepare and delicious to eat, this soup is a go-to recipe for a wholesome meal.

Ingredients

Scale

1 tablespoon olive oil
1 large yellow onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
4 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon ground cumin
¼ teaspoon red pepper flakes (optional)
1 ½ cups brown or green lentils, rinsed and picked over
8 cups vegetable broth
1 (14.5 ounce) can diced tomatoes, undrained
1 bay leaf
1 teaspoon salt, or to taste
½ teaspoon black pepper, or to taste
1 cup chopped fresh spinach or kale
Juice of ½ lemon
Fresh parsley, chopped, for garnish

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Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
2. Add garlic, oregano, thyme, cumin, and red pepper flakes (if using). Cook for 1 minute until fragrant.
3. Stir in rinsed lentils, vegetable broth, diced tomatoes, and bay leaf.
4. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes, or until lentils are tender. Stir occasionally.
5. Remove and discard bay leaf. Stir in salt and pepper, tasting and adjusting as needed.
6. Stir in spinach or kale and cook for 2-3 minutes until wilted.
7. Stir in fresh lemon juice just before serving.
8. Ladle into bowls and garnish with fresh parsley.

Notes

Allow soup to cool completely before storing in an airtight container in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave. This soup also freezes well for up to 3 months.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 250
Sugar: 8g
Sodium: 600mg
Fat: 5g
Carbohydrates: 35g
Fiber: 15g
Protein: 15g