Mediterranean Lentil Soup

Warm up with a hearty and nutritious Mediterranean Lentil Soup, a one-pot wonder brimming with vibrant flavors and wholesome ingredients. This plant-based recipe combines protein-packed red lentils, aromatic vegetables, and a fragrant medley of Mediterranean spices, including cumin, coriander, and smoked paprika. Simmered with diced tomatoes and vegetable broth, the soup gains depth and richness, while fresh baby spinach and a splash of zesty lemon juice add brightness to every spoonful. Ready in under an hour, this comforting dish is perfect for meal prepping or a satisfying weeknight dinner. Serve it hot, garnished with fresh parsley, and savor the bold, earthy flavors of the Mediterranean with every bite.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 2 medium, diced carrot
• 2 medium, diced celery stalks
• 4 minced garlic cloves
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1.5 cups dried red lentils
• 6 cups vegetable broth
• 1 14-ounce can diced tomatoes
• 1 whole bay leaf
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon or to taste salt
• 0.5 teaspoon or to taste black pepper
• 2 tablespoons, chopped (optional, for garnish) fresh parsley

Directions

Step 1

Heat the olive oil over medium heat in a large pot or Dutch oven.

Step 2

Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 3

Add the minced garlic, ground cumin, ground coriander, smoked paprika, and dried oregano. Stir and cook for another 1-2 minutes, allowing the spices to become fragrant.

Step 4

Rinse the lentils under cold water and drain. Add them to the pot, stirring to coat them in the spices.

Step 5

Pour in the vegetable broth and add the can of diced tomatoes (with their juices). Add the bay leaf and stir.

Step 6

Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer gently for 25-30 minutes, stirring occasionally, until the lentils are tender.

Step 7

Discard the bay leaf and stir in the baby spinach, cooking for 2-3 minutes until wilted.

Step 8

Add the lemon juice, salt, and black pepper, adjusting seasonings to taste.

Step 9

Serve hot, garnished with fresh parsley if desired. Enjoy your hearty Mediterranean Lentil Soup!

Nutrition Facts

Serving size	2961.3 grams (2961.3g)

Amount per serving	% Daily Value*
Calories	2146

Total Fat 47.70g	61%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 6707mg	292%
Total Carbohydrate 338.90g	123%
Dietary Fiber 74.70g	267%
Total Sugars 55.70g
Protein 115.10g	230%

Vitamin D 0IU	0%
Calcium 915mg	70%
Iron 38mg	209%
Potassium 8159mg	174%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.1%

Protein: 20.5%

Carbs: 60.4%