Name: Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: Olive oil; 1 onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3-4 garlic cloves, minced; 2 tbsp tomato paste; 1 tsp ground cumin; 1 tsp ground coriander; ½ tsp smoked paprika; 1 tsp dried oregano; 1 ½ cups brown or green lentils (rinsed); 6 cups vegetable broth (or chicken broth); 1 bay leaf; 1 can diced tomatoes (or 2 fresh, chopped); 2 cups fresh spinach or kale (optional); Juice of 1 lemon; Salt and pepper, to taste

Description

Mediterranean Lentil Soup is a nourishing, aromatic dish that brings the vibrant flavors of the Mediterranean to your table. Bursting with hearty lentils, fresh vegetables, and fragrant spices, this soup is not only delicious but also rich in protein and fiber, making it a perfect choice for a satisfying meal any time of the year. The bright touch of lemon elevates its taste, while the optional greens add a pop of color and nutrition. Whether you’re looking for an easy weeknight dinner or meal prep option, this versatile soup can be customized with your favorite vegetables and herbs. Enjoy a warm bowl of comfort that’s both wholesome and delightful!

Ingredients

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Olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3-4 garlic cloves, minced
2 tbsp tomato paste
1 tsp ground cumin
1 tsp ground coriander
½ tsp smoked paprika
1 tsp dried oregano
1 ½ cups brown or green lentils (rinsed)
6 cups vegetable broth (or chicken broth)
1 bay leaf
1 can diced tomatoes (or 2 fresh, chopped)
2 cups fresh spinach or kale (optional)
Juice of 1 lemon
Salt and pepper, to taste

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Instructions

Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery; sauté for 5–7 minutes until softened.
Stir in minced garlic, tomato paste, cumin, coriander, smoked paprika, and oregano; cook for an additional 1–2 minutes until fragrant.
Add rinsed lentils, vegetable broth (or chicken broth), bay leaf, and diced tomatoes to the pot. Bring to a boil; then reduce heat to simmer uncovered for 25–30 minutes until lentils are tender.
If using spinach or kale, stir into the soup until wilted. Squeeze lemon juice in and season with salt and pepper to taste.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Main
Method: Simmering
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup (240g)
Calories: 210
Sugar: 6g
Sodium: 500mg
Fat: 5g
Saturated Fat: 0g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 12g
Protein: 10g
Cholesterol: 0mg