Mediterranean Lentil Soup

by

Mediterranean Lentil Soup (Hearty, Healthy, and High-Fiber)

This Mediterranean Lentil Soup is a comforting, one-pot meal built on simple vegetables, tender lentils, and warming herbs. It’s filling without being heavy, naturally rich in plant protein and fiber, and perfect for cozy family dinners or healthy meal prep. With a balanced mix of vegetables and pantry staples, this soup delivers deep flavor with minimal effort.

Inspired by traditional Mediterranean home cooking, this recipe focuses on wholesome ingredients simmered gently to create a satisfying bowl that tastes even better the next day.

Why You’ll Love This Recipe

  • Naturally high in plant-based protein and dietary fiber
  • Made in one pot with everyday ingredients
  • Comforting yet light and well balanced
  • Ideal for meal prep, freezing, and make-ahead lunches
  • Easily adaptable with different vegetables and greens

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 large onion, finely chopped
  • 1 rib celery, chopped
  • 3 medium carrots, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 cup dried lentils (brown, green, French, or black), rinsed
  • 2 medium potatoes, diced (skin on if desired)
  • 6 cups vegetable broth
  • 1 can crushed tomatoes (about 400 g / 15 oz)
  • 7 oz fresh spinach (or more to taste)
  • 1½ tablespoons balsamic vinegar or fresh lemon juice
  • 1 teaspoon salt, or to taste
  • Black pepper, to taste

How to Make Mediterranean Lentil Soup

Step 1: Build the Flavor Base

Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, carrots, and garlic. Sprinkle in the dried oregano. Cook gently for about 5 minutes, stirring often, until the vegetables soften and become fragrant. Avoid browning; this slow sauté creates a rich, balanced base for the soup.

Step 2: Simmer the Soup

Add the rinsed lentils, diced potatoes, vegetable broth, and crushed tomatoes to the pot. Season with salt and black pepper. Bring to a gentle boil, then reduce the heat to low and let the soup simmer uncovered for 30–40 minutes, stirring occasionally, until the lentils are tender and the potatoes are fully cooked.

If the soup thickens too much, add a splash of water or extra broth to reach your preferred consistency.

Step 3: Add the Greens and Balance the Flavor

A few minutes before the soup is done, stir in the spinach. Let it wilt gently in the hot broth. Add the balsamic vinegar or lemon juice, then taste and adjust seasoning as needed. This final touch brightens the soup and balances the earthy lentils.

Step 4: Serve

Ladle the soup into bowls and serve warm. Enjoy it on its own or with crusty bread. A light drizzle of olive oil on top adds richness, if desired.

Helpful Tips

  • Chop vegetables evenly to ensure they cook at the same rate.
  • For a creamier texture, blend one or two ladles of soup and stir it back into the pot.
  • Add leafy greens at the very end to keep their color and nutrients.
  • Let the soup rest for 10 minutes before serving so flavors fully develop.

Variations and Substitutions

  • Lentils: Cooked lentils can be used instead of dried. Reduce the broth to 3 cups and simmer for about 15 minutes.
  • Potatoes: Sweet potatoes or squash add a slightly sweeter flavor.
  • Greens: Kale or Swiss chard work well; allow extra cooking time to soften.
  • Oil-free option: Replace olive oil with a few tablespoons of water or broth for sautéing.

Storage Instructions

  • Refrigerator: Store in an airtight container for up to 4 days.
  • Freezer: Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove.

Serving Ideas

This soup pairs beautifully with warm bread, a simple side salad, or roasted vegetables. It’s hearty enough to serve as a main course and makes an excellent lunch the following day.

A warm bowl of this Mediterranean Lentil Soup is proof that simple ingredients can create deeply comforting and nourishing meals, perfect for everyday cooking.

 

Leave a Comment