Mediterranean Lentil Soup Recipe

Introduction

This Mediterranean Lentil Soup is a hearty and flavorful dish that combines tender lentils with fresh vegetables and vibrant spices. It’s perfect for a cozy meal and packed with nutritious ingredients that warm you from the inside out.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 1 rib celery, chopped
• 3 medium carrots, chopped
• 3 cloves garlic, pressed or minced
• 1 teaspoon dried oregano
• 1 cup dried lentils (or 3 cups cooked lentils / 2 cans lentils, drained and rinsed)
• 2 medium potatoes, diced (skin on is fine)
• 6 cups vegetable broth (use 3 cups if using canned or pre-cooked lentils)
• 1 can crushed tomatoes (15 oz / 400 g)
• 7 oz spinach (about 7 cups)
• 1½ tablespoons balsamic vinegar or lemon juice
• 1 teaspoon salt (or to taste) and black pepper

Instructions

1. Step 1: Heat 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Add the chopped onion, celery, carrots, garlic, and dried oregano. Cook for about 5 minutes, stirring often, until the vegetables soften but do not brown.
2. Step 2: Add the rinsed dried lentils, diced potatoes, vegetable broth, and crushed tomatoes to the pot. Season with salt and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, stirring occasionally, until the lentils are tender and the soup thickens.
3. Step 3: If using canned lentils, reduce the broth to 3 cups and simmer for about 15 minutes instead.
4. Step 4: Stir in the spinach and balsamic vinegar (or lemon juice) a few minutes before the soup is done. Cook until the greens wilt. Taste and adjust seasoning if needed.
5. Step 5: Serve the soup hot with crusty bread, a drizzle of olive oil or chili oil, and optional toppings like parmesan, scallions, or Greek yogurt.

Tips & Variations

• For a spicier kick, add a pinch of red pepper flakes along with the oregano.
• You can substitute kale or chard for spinach if preferred.
• If you like a creamier texture, blend a portion of the soup before adding the greens.
• Using fresh herbs like parsley or thyme can enhance the flavor further.
• For extra protein, add cooked sausage or diced chicken before simmering.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, adding a splash of water or broth if the soup has thickened too much. This soup also freezes well 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 red lentils instead of brown or green lentils?

Yes, but red lentils cook faster and tend to break down, resulting in a creamier soup. Adjust cooking time accordingly, checking for tenderness at around 15-20 minutes.

Do I need to soak the dried lentils before cooking?

No soaking is necessary for lentils. Just rinse them thoroughly before adding to the soup.

Mediterranean Lentil Soup Recipe

Print Recipe

★★★★★

4.5 from 60 reviews

A hearty and wholesome Mediterranean Lentil Soup packed with vegetables, tender lentils, and spinach, simmered in a flavorful vegetable broth with a touch of balsamic vinegar for brightness. This comforting soup is perfect for a nutritious lunch or dinner and pairs wonderfully with crusty bread.

• Author: Mia
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Main Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 1 rib celery, chopped
• 3 medium carrots, chopped
• 3 cloves garlic, pressed or minced
• 1 teaspoon dried oregano
• 1 cup dried lentils (or 3 cups cooked lentils / 2 cans lentils, drained and rinsed)
• 2 medium potatoes, diced (skin on is fine)
• 6 cups vegetable broth (use 3 cups if using canned or pre-cooked lentils)
• 1 can crushed tomatoes (15 oz / 400 g)
• 7 oz spinach (about 7 cups)
• 1½ tablespoons balsamic vinegar or lemon juice
• 1 teaspoon salt (or to taste)
• Black pepper (to taste)

Instructions

1. Build the Flavor Base: Heat the 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Add the chopped onion, celery, carrots, garlic, and dried oregano. Cook for about 5 minutes, stirring frequently, until the vegetables soften but do not brown, to develop a flavorful base.
2. Simmer the Soup: Add the rinsed dried lentils, diced potatoes, vegetable broth, and crushed tomatoes to the pot. Season with salt and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for about 30 minutes, stirring occasionally. Cook until the lentils are tender and the soup thickens. If using canned lentils, reduce the broth to 3 cups and simmer for about 15 minutes instead.
3. Add the Greens: A few minutes before finishing cooking, stir in the spinach and balsamic vinegar. Continue cooking until the spinach wilts. Taste and adjust the seasoning with additional salt or pepper as needed.
4. Serve: Ladle the soup into bowls and serve hot. Optionally, drizzle with olive oil or chili oil and top with parmesan, scallions, or Greek yogurt. Accompany it with crusty bread for a complete meal.

Notes

• Using dried lentils requires longer cooking and more broth; canned lentils speed up prep time but adjust broth accordingly.
• Feel free to substitute balsamic vinegar with lemon juice for a brighter, tangier flavor.
• Adding toppings like parmesan or Greek yogurt adds creaminess and extra flavor.
• Keeping the potato skins adds extra fiber and nutrients.
• This soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.

Keywords: Mediterranean lentil soup, vegetarian lentil soup, healthy soup, vegetable lentil soup, plant-based soup, easy lentil recipe