Mediterranean Lentil Vegetable Soup 🥣🌿
This Mediterranean Lentil Vegetable Soup is hearty, nourishing, and full of vibrant flavors from vegetables, herbs, tomatoes, and a bright squeeze of fresh lemon. It’s naturally vegetarian, rich in fiber and plant-based protein, and perfect for meal prep.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup (200 g) dried brown or green lentils, rinsed
- 1 (14.5 oz / 410 g) can diced tomatoes
- 6 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp dried thyme
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
- 2 cups baby spinach or chopped kale
- Juice of 1 lemon
- 2 tbsp chopped fresh parsley
Optional Garnishes
- Crumbled feta cheese
- Fresh dill
- Red pepper flakes
- Grated Parmesan
- Lemon wedges
- Extra drizzle of olive oil
Instructions
1. Sauté the Vegetables
Heat the olive oil in a large soup pot over medium heat.
Add:
- Onion
- Carrots
- Celery
Cook for 5–6 minutes, stirring occasionally, until softened.
Stir in the garlic, zucchini, and bell pepper and cook for 2–3 minutes more.
2. Add the Soup Ingredients
Stir in:
- Lentils
- Diced tomatoes
- Vegetable broth
- Cumin
- Smoked paprika
- Oregano
- Thyme
- Bay leaf
Bring to a boil, then reduce the heat to a gentle simmer.
3. Simmer
Cover and cook for 30–35 minutes, or until the lentils are tender.
4. Finish the Soup
Remove the bay leaf.
Stir in the spinach and cook for 2–3 minutes, just until wilted.
Add the lemon juice and season with salt and black pepper to taste.
Sprinkle with fresh parsley before serving.
Optional Variations
- Extra Protein: Add a can of drained chickpeas or white beans.
- Heartier Meal: Stir in cooked quinoa, brown rice, or small pasta during the last few minutes of cooking.
- Spicier: Add ¼ teaspoon cayenne pepper or a pinch of red pepper flakes.
- Creamier: Blend 1–2 cups of the soup and stir it back into the pot for a thicker texture.
Storage
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Tips for the Best Soup
- Rinse the lentils well and check for any small stones before cooking.
- If the soup thickens after sitting, add a splash of broth or water when reheating.
- Fresh lemon juice added at the end brightens the flavors and balances the earthy lentils.
- Finish with a drizzle of extra-virgin olive oil and a sprinkle of feta for an authentic Mediterranean touch.
Serving Suggestions
Serve with:
- Warm crusty bread or pita
- A Greek salad
- Garlic toast
- Hummus and fresh vegetables
- Grilled cheese or a toasted Mediterranean sandwich
This wholesome soup tastes even better the next day, making it an excellent make-ahead lunch or comforting weeknight dinner.