Mediterranean Lentil Soup
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.
Equipment
- Large heavy-bottomed pot or Dutch oven - At least 6-quart capacity
- Sharp chef's knife - For chopping vegetables
- Wooden spoon or silicone spatula - For stirring
- Fine-mesh strainer - For rinsing lentils
- Ladle - For serving
- Immersion blender - (optional) For partially blending the soup for a creamier texture
- 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
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