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Mediterranean Lentil Soup Recipe

Mediterranean Lentil Soup

Wholesome Cove
This Mediterranean Lentil Soup is a nourishing, one-pot meal that comes together in under an hour with simple pantry staples. Earthy green lentils are simmered with aromatic vegetables, warming spices, and bright lemon juice to create a soup that's deeply flavorful, naturally vegan and gluten-free, and even better the next day. Topped with crumbled feta and a drizzle of olive oil, it's comfort food that's genuinely good for you.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Soup
Cuisine Mediterranean
Servings 6 servings
Calories 245 kcal

Equipment

  • Large heavy-bottomed pot or Dutch oven - At least 6-quart capacity
  • Sharp chef's knife - For chopping vegetables
  • Cutting board
  • Wooden spoon or silicone spatula - For stirring
  • Measuring cups and spoons
  • Fine-mesh strainer - For rinsing lentils
  • Ladle - For serving
  • Immersion blender - (optional) For partially blending the soup for a creamier texture
  • Vegetable peeler
  • Microplane or zester - For lemon zest

Ingredients
  

  • 1½ cups dried green or brown lentils - 300g, rinsed and picked over
  • 3 tbsp extra virgin olive oil - divided
  • 1 large yellow onion - finely diced
  • 3 medium carrots - peeled and diced
  • 3 celery stalks - diced
  • 4 garlic cloves - minced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp ground coriander
  • ¼ tsp red pepper flakes - optional, for heat
  • 1 can diced tomatoes with juices - 14.5 oz / 411g
  • 6 cups vegetable broth - 1.4L
  • 2 bay leaves
  • 2 cups fresh spinach - 60g, roughly chopped
  • 3 tbsp fresh lemon juice - about 1 large lemon
  • 1 tsp lemon zest
  • ¼ cup fresh parsley - 15g, chopped
  • salt and black pepper - to taste

For Serving

  • crumbled feta cheese - optional, about 2 tbsp per bowl
  • extra lemon wedges - for serving
  • extra virgin olive oil - for drizzling, about 1 tsp per bowl

Instructions
 

  • Place the dried lentils in a fine-mesh strainer and rinse under cold running water for 30 seconds. Pick through to remove any debris or damaged lentils, then set aside.
  • Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onion and cook 5–6 minutes until translucent, then add carrots and celery and cook 5 more minutes. Add garlic and stir for 1 minute.
  • Add the cumin, smoked paprika, coriander, and red pepper flakes to the vegetables. Stir constantly for 30–45 seconds until fragrant, being careful not to let them burn.
  • Pour in the canned diced tomatoes with their juices and scrape up any browned bits from the bottom of the pot. Cook for 2–3 minutes until slightly reduced.
  • Stir in the rinsed lentils, then pour in the vegetable broth and add the bay leaves. Bring to a boil over high heat, then reduce to medium-low and simmer.
  • Simmer uncovered for 25–30 minutes, stirring every 8–10 minutes, until lentils are tender but still hold their shape. Add more broth or water if the soup becomes too thick.
  • Remove the bay leaves, then stir in the spinach and cook 2–3 minutes until wilted. Add lemon juice, lemon zest, parsley, salt, pepper, and the remaining 1 tablespoon of olive oil. Taste and adjust seasoning.
  • Ladle the soup into bowls and top each with a drizzle of olive oil, crumbled feta (if using), fresh parsley, and a lemon wedge on the side.

Notes

  • Always rinse the lentils before cooking to remove excess starch and any debris for a cleaner texture.
  • Add lemon juice at the end only — acid added too early will toughen the lentils and extend cooking time.
  • Don't overcook the lentils; green and brown lentils should be tender but hold their shape. Start checking at 25 minutes.
  • For a creamier texture, use an immersion blender to partially blend about one-third of the soup directly in the pot.
  • Substitute red lentils for a smoother, thicker soup — reduce cook time to 15–20 minutes as they break down quickly.
  • Make it in a slow cooker: sauté aromatics first, then cook on low 6–7 hours or high 3–4 hours. Add spinach and lemon in the last 15 minutes.
  • The soup thickens as it sits; thin leftovers with broth or water and brighten with a fresh squeeze of lemon juice when reheating.
  • Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
  • For a Greek-style variation, add kalamata olives, extra feta, and fresh oregano.
  • Add a can of chickpeas along with the lentils for extra protein and heartiness.

Nutrition

Serving: 1BowlCalories: 245kcalCarbohydrates: 34gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 680mgPotassium: 620mgFiber: 12gSugar: 6gVitamin A: 85IUVitamin C: 25mgCalcium: 8mgIron: 30mg
Keyword healthy lentil soup, lentil soup recipe, mediterranean lentil soup, one pot soup, vegan soup
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