Luscious Lentils
Packed with protein-rich lentils, fresh vegetables, and aromatic herbs, lentil soup is a celebration of wholesome ingredients and rich, savory flavours. Infused with a blend of cumin, coriander, and a hint of lemon, lentil soup offers a delightful balance of earthy and tangy notes. Mediterranean lentil soup is perfect as a satisfying meal: affordable, healthy, delicious, easy to make, and easy to pair with accompaniments like feta cheese, black olives, crispy focaccia bread, and varying quantities of extra virgin olive oil. For some added pizzazz, a dash of lemon juice or red wine vinegar helps to elevate the overall flavours of the dish. You won’t be disappointed! This is a great recipe for a cozy winter night in or for a gathering of friends – lentil soup is easy to make in large quantities, is very filling, and freezes very well (for those days when you don’t know what to make!).
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced (optional)
- 1 cup dried green or brown lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth (or chicken broth)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika (optional)
- 1/2 teaspoon dried oregano
- 1 bay leaf
- 1 lemon, juiced (about 2 tablespoons)
- Salt and pepper to taste
- Fresh parsley or cilantro, chopped (for garnish)
- 1 cup baby spinach or chopped kale (optional, for extra greens)
Want more lentil recipes?:
Learn More About Lentils
Lentils are an easy, affordable ingredient to add to many meals, and they’re also extremely healthy. One cup of cooked lentils contains around 230 calories, 18 grams of protein, 1 gram of fat, and 16 grams of fiber. One cup of cooked lentils provides 90 percent of the daily recommended intake of folate (a type of B vitamin).
Lentil varieties
There are four main categories of lentils: brown, green, red/yellow, and specialty. Different lentils are better for certain dishes, so check-out the Everything You Need to Know About Lentils webpage for more information.
Instructions:
- Heat the Oil:
- In a large pot, heat the olive oil over medium heat.
- Sauté the Vegetables:
- Add the diced onion and cook for about 5 minutes, or until softened.
- Stir in the minced garlic and cook for another 1 minute until fragrant.
- Add the diced carrots, celery, and red bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
- Add the Spices:
- Stir in the ground cumin, ground coriander, smoked paprika (if using), dried oregano, and bay leaf. Cook for 1-2 minutes to toast the spices.
- Add Lentils and Tomatoes:
- Add the rinsed lentils and diced tomatoes to the pot. Stir to combine.
- Add Broth:
- Pour in the vegetable broth. Stir to mix everything well.
- Simmer the Soup:
- Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the lentils are tender.
- Adjust Seasonings:
- Remove the bay leaf. Taste the soup and season with salt and pepper as needed.
- Add Greens (Optional):
- If you’re using spinach or kale, stir it in now and cook for 2-3 minutes until wilted.
- Finish with Lemon Juice:
- Stir in the lemon juice (or red wine vinegar!) for a bright, tangy finish.
- Serve:
- Ladle the soup into bowls and garnish with chopped parsley or cilantro. *Pro tip: adding a tablespoon of olive oil once served will not only improve presentation but will add a luxurious finish to the dish!
Enjoy your hearty and flavorful Mediterranean Lentil Soup! Don’t forget that you can add crumbled feta at the end or enjoy with some fresh/crispy bread. Enjoy a bowl of warmth and wellness with every spoonful!