Description
This Hearty Mediterranean Lentil Soup is a comforting and nutritious option for cozy weeknight dinners. Packed with fresh vegetables, lentils, and Mediterranean herbs, it offers a flavorful, warm bowl that’s both filling and healthy. Perfect for vegetarians and those looking for a wholesome plant-based meal.
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons Olive Oil (substitute with avocado oil for a similar flavor)
- 1 medium Onion (consider shallots for a milder taste)
- 3 cloves Garlic (garlic powder works as a substitute when fresh garlic isn’t available)
- 2 medium Carrots (can be swapped with parsnips or bell peppers)
- 2 stalks Celery (fennel serves as an alternative for a different taste)
- 2 cups Fresh Spinach (substitute with Swiss chard for a different green)
Legumes and Canned Goods
- 1 cup Lentils (Green or Brown) (red lentils cook faster and yield a creamier texture)
- 1 can Canned Tomatoes (fire-roasted tomatoes add a delightful smoky element)
Liquids and Seasonings
- 4 cups Vegetable Broth (use water or homemade broth for a lighter option)
- 1 juice Lemon Juice (lime juice offers a unique citrus twist)
- 1 teaspoon Thyme (Italian seasoning can be a convenient substitute)
- 1 teaspoon Oregano
- 1 teaspoon Salt (using sea salt enhances the mineral flavor profile)
- 1 teaspoon Pepper
Instructions
- Heat Oil and Sauté Onion: In a large pot, warm 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-5 minutes, to release its sweetness and aroma.
- Add Garlic, Carrots, and Celery: Toss in minced garlic, chopped carrots, and sliced celery. Cook for another 5 minutes until the vegetables are softened, allowing their flavors to meld.
- Add Lentils, Tomatoes, Broth, and Herbs: Stir in 1 cup of lentils, 1 can of diced tomatoes, 4 cups of vegetable broth, thyme, oregano, salt, and pepper. Mix well to combine.
- Bring to Boil and Simmer: Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 25-30 minutes until the lentils are tender and the flavors are well-developed.
- Add Spinach and Lemon Juice: Add 2 cups of fresh spinach and the juice of 1 lemon. Stir to combine and cook for an additional 5 minutes, allowing the spinach to wilt and the citrus to brighten the soup.
- Adjust Seasoning and Serve: Taste the soup and adjust seasoning if needed. Serve warm, enjoying a flavorful and nutritious Mediterranean meal.
Notes
- You can use red lentils if you prefer a creamier texture and faster cooking time.
- For a smoky flavor, substitute regular canned tomatoes with fire-roasted tomatoes.
- Swap spinach with Swiss chard for variety in greens.
- Use vegetable broth for richer flavor or water for a lighter soup.
- This soup freezes well—store in airtight containers for up to 3 months.
