Description
This Mediterranean Lentil Soup is a hearty and healthy vegetarian dish featuring aromatic spices, fire-roasted tomatoes, and nutrient-rich lentils. Perfect for a cozy fall or winter meal, it combines vibrant Mediterranean flavors with wholesome ingredients for a filling, plant-based protein soup.
Ingredients
Scale
Main Ingredients
- 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 of garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Sauté the vegetables: Heat the 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.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, dried oregano, basil, thyme, salt, and freshly ground black pepper. Stir to combine and toast the spices for 1 to 2 minutes, releasing their aroma.
- Simmer the soup: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir well to combine. Bring the mixture to a boil, then reduce the heat to low and partially cover the pot with a lid. Let it simmer gently for 30 minutes, until the lentils are tender.
- Blend to desired texture: Decide if you want a chunky soup or a creamier texture. Use an immersion blender to blend spots of the soup for a few seconds if you prefer it creamier, or leave as is for a chunky consistency.
- Finish with kale and lemon: Stir in the sliced kale and the freshly squeezed lemon juice. Simmer for an additional 2 minutes to soften the kale. Taste and adjust seasoning by adding more lemon juice, salt, or pepper as needed before serving.
Notes
- This soup is a nutritious, vegetarian dish that provides plant-based protein from lentils and is perfect for cold weather meals.
- Use fire-roasted diced tomatoes for a smoky depth of flavor, but regular diced tomatoes can be substituted if necessary.
- Adjust the amount of garlic and spices according to your preference to make the soup more or less flavorful.
- An immersion blender helps create a creamy texture without losing the hearty feel by spot blending parts of the soup instead of fully pureeing.
- For a gluten-free option, ensure all broth and seasonings are certified gluten-free.
- Leftovers keep well in the refrigerator for up to 4 days and freeze well for up to 3 months.
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
