Mediterranean Lentil Soup Recipe

Introduction

This Mediterranean Lentil Soup is a hearty and flavorful dish, perfect for warming up on chilly days. Packed with nutritious lentils and aromatic spices, it’s easy to make and satisfying for the whole family.

Ingredients

• 4 tbsp olive oil (divided)
• 2 carrots (peeled and diced)
• 1 rib celery (diced)
• 1 onion (diced)
• 1 3/4 tsp salt (divided)
• 3 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 1/2 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili flakes
• 9 cups water
• 1 1/2 cups dried green or brown lentils (rinsed)
• 3 bay leaves
• 1 tbsp lemon juice
• 1 tbsp minced parsley (optional for garnish)

Instructions

1. Step 1: In a large soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced carrots, celery, onion, and 1 teaspoon of salt. Cook for 3–5 minutes until the onion becomes translucent and the vegetables start to soften.
2. Step 2: Stir in the minced garlic, tomato paste, cumin, coriander, and chili flakes. Sauté for another 2 minutes until the tomato paste caramelizes and turns a deep red and the spices release their fragrance.
3. Step 3: Pour in 9 cups of water and add the rinsed lentils, bay leaves, and the remaining 3/4 teaspoon of salt. Cover the pot and let it simmer for 25–30 minutes, or until the lentils are tender.
4. Step 4: Remove the bay leaves. Stir in the lemon juice and the remaining 2 tablespoons of olive oil. Serve hot, garnished with minced parsley if desired.

Tips & Variations

• For a thicker soup, mash some of the lentils with the back of a spoon before serving.
• Add diced potatoes or spinach for extra texture and nutrition.
• Use vegetable broth instead of water for a richer flavor.
• Adjust chili flakes to your preferred level of spiciness or omit for a milder soup.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water if the soup has thickened. This soup can also be frozen for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned lentils instead of dried?

While canned lentils can be used, the texture and flavor of the soup will differ. Reduce the cooking time significantly and add canned lentils near the end of cooking just to heat through.

Is this soup suitable for vegans?

Yes, this recipe is completely vegan as it uses no animal products. Just ensure any optional garnishes are plant-based.