Mediterranean Lentil Soup Recipe

I whip up a Mediterranean Diet Lentil Soup that fills my kitchen with the savory blend of olive oil, garlic, and tomatoes. The aroma of sautéed yellow onion and diced carrots mixes with cumin and thyme for a hearty, soul-satisfying bowl that leaves you eagerly anticipating that next nourishing spoonful.

I’ve been playing around in the kitchen lately tryin out new recipes that not only taste great but are also really good for you. This Mediterranean Lentil Soup caught my eye because it’s loaded with healthy ingredients like lentils, garlic, and fresh spinach.

I start by heating up 2 tbsp olive oil in a big pot and then add in a chopped yellow onion and 4 minced garlic cloves. After the veggies soften up, I toss in 2 diced carrots and a couple of celery stalks before letting things bubble with a bay leaf, a can of diced tomatoes, and enough broth and water to cover everything.

I love how these flavors mix together, keeping the soup full of hearty feel reminiscent of classic Mediterranean Diet recipes. A squeeze of lemon juice right at the end rounds it off nicely.

Its a perfect lunch to keep you full and energized, especially when u need to buckle down during these chilly winter days.

Why I Like this Recipe

I really like this soup because it’s both healthy and really filling. I love that it has lentils, garlic, and spinach which makes it super nutritious and perfect for those cold winter days when you need something warm and satisfying.

I also really appreciate how simple it is to make; even when you’re not feeling like spending too much time in the kitchen, this recipe doesn’t take forever. Plus, all the spices and that splash of lemon at the end give it a tangy kick that makes the flavor pop, which is something I look forward to every time I cook it.

Another thing I like is that it’s easy to adjust to fit my mood. Sometimes I add extra veggies or a bit more chili if I’m in the mood for it. It feels like I can make it my own, which makes it even more special for me.

Ingredients

• Olive Oil: It adds healthy fats and a light fruity flavor that really lifts up the whole soup.
• Yellow Onion: Brings a sweet and savory base, filling the broth with its natural sugars and loads of fiber.
• Garlic: Packs a punch with its strong taste and health benefits, giving a boost to both flavor and nutrients.
• Lentils: They are a great source of protein and fiber, making the soup hearty and super filling.
• Fresh Spinach: Offers a fresh burst of vitamins and minerals along with a bright, clean finish.

Ingredient Quantities

• 2 tbsp olive oil
• 1 medium yellow onion, chopped
• 4 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, sliced
• 1 tsp ground cumin
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes
• 1 bay leaf
• 1 (14.5 oz) can diced tomatoes
• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 2 cups water
• 2 cups fresh spinach, roughly chopped
• Salt and pepper to taste
• Juice of 1/2 lemon
• Fresh parsley, chopped (optional)

How to Make this

1. Heat the olive oil in a large pot over medium heat, then add the chopped yellow onion and minced garlic. Saute them until the onions look soft and translucent.

2. Toss in the diced carrots and sliced celery and cook for about 5 minutes, stirring occasionally.

3. Add the ground cumin, dried thyme, red pepper flakes, and bay leaf to the pot so the spices get a chance to bloom.

4. Stir in the diced tomatoes (with their juices) and the rinsed dried lentils, mixing everything well.

5. Pour in the vegetable broth and water, then bring the whole mixture to a boil.

6. Once it starts boiling, turn the heat down to low and let it simmer for about 25-30 minutes, or until the lentils are tender.

7. Mix in the chopped fresh spinach and let it wilt for a few minutes, stirring occasionally.

8. Season the soup with salt and pepper to taste.

9. Remove the bay leaf from the pot and stir in the juice of 1/2 lemon.

10. Ladle into bowls and if you like, garnish with some fresh chopped parsley before serving. Enjoy your warming Mediterranean Lentil Soup!

Equipment Needed

1. Large pot – for heating oil and simmering the soup
2. Chef’s knife – to chop the onion, carrots, celery, and spinach
3. Cutting board – to prep all your veggies
4. Measuring spoons and cups – to measure out the spices, broth, water, and olive oil
5. Colander – to rinse the lentils properly
6. Can opener – to open the diced tomatoes can
7. Stirring spoon – to mix the ingredients while cooking
8. Ladle – to serve the soup into bowls
9. Citrus juicer (or simply squeeze by hand) – to get that lemon juice out easily

FAQ

Mediterranean Lentil Soup Recipe Substitutions and Variations

• Olive oil – you can use avocado oil or even canola oil if you’re in a pinch
• Yellow onion – try using red onion for a slightly sweeter and milder flavour
• Vegetable broth – you can swap it for chicken broth (if you’re not vegetarian) or dissolve a bouillon cube in water
• Dried lentils – red lentils or split peas would work great as substitutes
• Fresh spinach – kale or Swiss chard can be a good alternative if you dont have any spinach

Pro Tips

1. When you’re heating up the oil, try cookin the onions and garlic for a bit longer than just translucent, they get sweet and add a deeper flavor if you let them really soften up.
2. I found it’s a good idea to sprinkle the spices into the oil and let them bubble around a bit before adding the rest of the ingredients, that helps to bring out their best flavor.
3. Don’t be worried about adding a little extra salt and pepper as you go along, tasting as you cook really makes a difference in makin sure your soup isn’t bland.
4. If you like a thicker soup, you can let it simmer for a few minutes longer so it reduces a bit more, but be careful not to overcook the lentils cause they can get mushy.