Mediterranean Lentil Soup with Vegetables

Introduction

Mediterranean Lentil Soup with Vegetables is a wholesome, hearty, and flavorful dish that highlights the rustic charm of Mediterranean cuisine. Packed with protein-rich lentils, fresh vegetables, aromatic herbs, and warm spices, this soup is both nourishing and comforting. It’s naturally vegan, gluten-free, and full of nutrients, making it a perfect choice for healthy weeknight dinners or meal prep. This soup embodies simplicity yet delivers rich layers of flavor that make it a timeless favorite.

Why I Love This Recipe

I love this recipe because it strikes the perfect balance between comfort and health. The lentils cook down beautifully, giving the soup a rich, velvety texture, while the vegetables provide color, nutrition, and heartiness. Each spoonful is infused with earthy lentils, fresh herbs, and the subtle tang of tomatoes, reminding me of sunny Mediterranean kitchens where food is prepared with love and simplicity.

It’s also an incredibly versatile and forgiving dish. You can add seasonal vegetables, swap in different lentil varieties, or play with spices to suit your taste. Best of all, it’s budget-friendly, protein-packed, and filling without being heavy. For me, it’s a bowl of warmth that nourishes both the body and soul.

Why It’s a Must-Try Dish

• Nutrient-Dense – Rich in protein, fiber, iron, and antioxidants.
• Wholesome Comfort – A healthy soup that doesn’t compromise on flavor.
• One-Pot Wonder – Easy to cook, minimal cleanup.
• Versatile & Customizable – Works with whatever vegetables you have on hand.
• Meal-Prep Friendly – Stores and freezes beautifully for busy days.

Preparation & Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 35–40 minutes
• Total Time: ~55 minutes
• Servings: 6 bowls
• Calories per serving: ~280–320 kcal (varies with oil & toppings)

Cuisine & Course

• Cuisine: Mediterranean / Middle Eastern Inspired
• Course: Main Course / Soup

Ingredients

• 1 ½ cups dried green or brown lentils (rinsed & drained)
• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, chopped
• 1 red bell pepper, diced
• 1 can (14 oz / 400 g) diced tomatoes
• 6 cups vegetable broth (or water)
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp turmeric
• ½ tsp dried oregano
• 2 bay leaves
• Salt & black pepper, to taste
• Juice of 1 lemon
• Fresh parsley, chopped (for garnish)

Simple Cooking Directions

1. Sauté onions, garlic, carrots, and celery in olive oil.
2. Add zucchini, bell pepper, and spices.
3. Stir in lentils, tomatoes, and broth.
4. Simmer until lentils are tender (30–35 minutes).
5. Finish with lemon juice, season, and garnish with parsley.

Step-by-Step Recipe Preparation

1. Prepare lentils – Rinse and drain lentils. Set aside.
2. Sauté aromatics – Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes until softened.
3. Add garlic & spices – Stir in garlic, cumin, paprika, turmeric, oregano, and bay leaves. Cook for 1–2 minutes until fragrant.
4. Add vegetables – Mix in zucchini and bell pepper. Sauté lightly.
5. Add lentils & tomatoes – Stir lentils and canned tomatoes into the pot.
6. Pour in broth – Add vegetable broth, stir well, and bring to a boil.
7. Simmer – Reduce heat, cover, and let simmer for 30–35 minutes, until lentils are tender. Stir occasionally.
8. Finish – Add lemon juice, season with salt and pepper.
9. Serve – Ladle into bowls and garnish with fresh parsley.

How to Serve

• Serve hot with a drizzle of olive oil and lemon wedges on the side.
• Pair with warm pita bread, crusty sourdough, or focaccia.
• Top with Greek yogurt or feta cheese for added creaminess (optional for non-vegan version).

Additional Recipe Tips

• Always rinse lentils before cooking to remove excess starch.
• Add a pinch of chili flakes for a spicy kick.
• If soup thickens too much, stir in extra broth or water.
• For a creamier texture, blend half the soup and return it to the pot.

Variations

• Moroccan Style: Add cinnamon, coriander, and fresh cilantro.
• Greek Style: Add spinach and finish with crumbled feta.
• Protein Boost: Stir in chickpeas or white beans.
• Spicy Version: Add harissa paste or cayenne pepper.

Freezing & Storage

• Refrigerator: Store in airtight containers for up to 5 days.
• Freezer: Freeze in portions for up to 3 months.
• Reheating: Warm on stovetop over low heat, adding broth if needed.

Special Equipment Needed

• Large soup pot or Dutch oven
• Wooden spoon
• Ladle for serving
• Blender (optional, for creamy version)

Conclusion

Mediterranean Lentil Soup with Vegetables is a nourishing, flavorful, and easy-to-make dish that captures the heart of Mediterranean cooking—simple, wholesome, and satisfying. With its balance of protein, fiber, and vegetables, this soup is both comforting and energizing. Whether enjoyed as a cozy weeknight dinner, a make-ahead meal, or a freezer-friendly staple, it’s a must-try recipe that proves healthy food can be incredibly delicious.

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Mediterranean Lentil Soup with Vegetables

Author: admin Courses: Soups & Drinks

Difficulty: Beginner Prep Time 15 mins Cook Time 40 mins Total Time 55 mins

Servings: 6 Calories: 320 kcal

Description

Mediterranean Lentil Soup with Vegetables is a wholesome, hearty, and flavorful dish that highlights the rustic charm of Mediterranean cuisine.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 ½ cups dried green or brown lentils (rinsed & drained)
• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, chopped
• 1 red bell pepper, diced
• 1 can (14 oz / 400 g)
• 6 cups vegetable broth (or water)
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp turmeric
• ½ tsp dried oregano
• 2 bay leaves
• Salt & black pepper, to taste
• 1 of Juice lemon
• Fresh parsley, chopped (for garnish)

Instructions

1. Prepare lentils : – Rinse and drain lentils. Set aside.
2. Sauté aromatics : – Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes until softened.
3. Add garlic & spices : – Stir in garlic, cumin, paprika, turmeric, oregano, and bay leaves. Cook for 1–2 minutes until fragrant.
4. Add vegetables : – Mix in zucchini and bell pepper. Sauté lightly.
5. Add lentils & tomatoes : – Stir lentils and canned tomatoes into the pot.
6. Pour in broth : – Add vegetable broth, stir well, and bring to a boil.
7. Simmer : – Reduce heat, cover, and let simmer for 30–35 minutes, until lentils are tender. Stir occasionally.
8. Finish :– Add lemon juice, season with salt and pepper.
9. Serve : – Ladle into bowls and garnish with fresh parsley.

Keywords: Mediterranean Lentil Soup with Vegetables