Description
This Mediterranean Lentil Soup is a hearty, healthy, and flavorful vegetarian meal perfect for fall and winter. Filled with plant-based protein and vibrant Mediterranean spices, it combines fire-roasted tomatoes, kale, and a hint of fresh lemon juice for a comforting and nutritious dish.
Ingredients
Scale
Soup Base
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves garlic, minced
Spices and Seasonings
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Liquids and Lentils
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Finishing Touches
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons)
Instructions
- Sauté the vegetables: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Stir and cook for 4 to 5 minutes until the onion becomes translucent and the vegetables soften.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, dried oregano, basil, thyme, kosher salt, and black pepper. Stir well and toast the spices for 1 to 2 minutes to enhance the aroma and flavors.
- Simmer the soup: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir everything together and bring the mixture to a boil. Once boiling, reduce the heat to low, partially cover the pot with a lid, and simmer for 30 minutes until lentils are tender.
- Blend for texture: Choose to keep the soup chunky or use an immersion blender to spot blend for a few seconds to create a creamier texture, based on your preference.
- Finish with flavor: Stir in the sliced kale and freshly squeezed lemon juice. Simmer for an additional 1 to 2 minutes to soften the kale. Taste and adjust seasoning with additional lemon juice, salt, or pepper as desired before serving.
Notes
- This lentil soup makes a perfect vegetarian meal that is both filling and nutritious.
- Using fire-roasted tomatoes adds a smoky depth to the soup’s flavor.
- Adding lemon juice at the end brightens the flavors and balances the richness of the lentils.
- For a creamier texture, blend only part of the soup instead of fully pureeing it to retain some chunkiness.
- You can substitute kale with spinach or Swiss chard if desired.
- Serve with crusty bread or a side salad for a complete meal.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
- Cholesterol: 0 mg
