Mediterranean Lentils

Elevate your weeknight dinners with this hearty and wholesome Mediterranean Lentils recipe, a one-pan wonder bursting with vibrant flavors and healthy ingredients. Tender green or brown lentils are simmered in water or vegetable broth, then combined with a savory medley of sautéed onion, garlic, carrot, and celery. Infused with aromatic spices like cumin, oregano, and paprika, and brightened with fresh parsley and a squeeze of lemon juice, this dish offers the perfect balance of earthy, tangy, and savory notes. Baby spinach adds a fresh pop of color and nutrients, while optional crumbled feta cheese lends a creamy, tangy finish. Ready in just 50 minutes, this gluten-free, vegetarian dish is perfect as a comforting main course or a flavorful side, especially when paired with crusty bread for a satisfying Mediterranean-inspired meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 3 cups water or vegetable broth
• 3 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 large carrot, diced
• 1 stalk celery stalk, diced
• 1 cup diced tomatoes (canned, with juices)
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 0.5 cup feta cheese, crumbled (optional)

Directions

Step 1

Rinse the lentils under cold water, then place them in a medium saucepan with water or vegetable broth.

Step 2

Bring the lentils to a boil, then reduce the heat to a simmer. Cook for 20–25 minutes, or until tender but not mushy. Drain and set aside.

Step 3

While the lentils are cooking, heat the olive oil in a large skillet or saucepan over medium heat.

Step 4

Add the diced onion and cook for 3–4 minutes, stirring often, until translucent.

Step 5

Stir in the minced garlic, diced carrot, and celery. Cook for another 5–6 minutes, or until the vegetables begin to soften.

Step 6

Add the diced tomatoes (with their juices), ground cumin, dried oregano, paprika, salt, and black pepper. Stir well to combine.

Step 7

Reduce the heat to low and allow the vegetable mixture to simmer for 8–10 minutes, stirring occasionally.

Step 8

Stir the cooked lentils into the skillet, mixing well to combine them with the vegetables and seasonings. Simmer for another 5 minutes.

Step 9

Add the baby spinach and stir until wilted, about 1–2 minutes.

Step 10

Remove the skillet from heat and stir in the fresh parsley and lemon juice.

Step 11

Taste and adjust seasoning, adding more salt or lemon juice as needed.

Step 12

Serve warm, topped with crumbled feta cheese if desired, alongside crusty bread or as a main dish.

Nutrition Facts

Serving size	1818.3 grams (1818.3g)

Amount per serving	% Daily Value*
Calories	1206

Total Fat 74.00g	95%
Saturated Fat 24.90g	124%
Polyunsaturated Fat 4.00g
Cholesterol 107mg	36%
Sodium 7237mg	315%
Total Carbohydrate 99.30g	36%
Dietary Fiber 30.40g	109%
Total Sugars 29.10g
Protein 46.20g	92%

Vitamin D 0IU	0%
Calcium 966mg	74%
Iron 15mg	82%
Potassium 2713mg	58%

*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: 53.4%

Protein: 14.8%

Carbs: 31.8%