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Mediterranean Lentil Soup

Name: Mediterranean Lentil Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Mediterranean
Ingredients: 3 tablespoons extra virgin olive oil; 1 large yellow onion, finely diced; 2 medium carrots, peeled and finely diced; 2 celery stalks, finely diced; 4 cloves garlic, minced; 2 tablespoons tomato paste; 1 teaspoon ground cumin; 1 teaspoon ground coriander; ½ teaspoon smoked paprika; 1 teaspoon dried oregano; 1 ½ cups dried brown or green lentils, rinsed thoroughly; 6 cups vegetable broth (or chicken broth); 1 bay leaf; 1 (14.5-ounce) can diced tomatoes, undrained; ½ teaspoon black pepper, freshly ground; 1 teaspoon sea salt; ½ cup fresh parsley, chopped; Juice of 1 large lemon (about 3-4 tablespoons); Optional: 2 cups fresh spinach or chopped kale

There’s something undeniably comforting about a warm bowl of soup on a chilly day, and Mediterranean Lentil Soup is no exception. This vibrant dish is packed with flavors and nutrients, offering both warmth and satisfaction. With wholesome ingredients and an aromatic blend of herbs and spices, this soup is not just a meal but a celebration of Mediterranean culinary traditions. Whether you’re looking for a filling lunch or a hearty dinner option, this lentil soup is sure to become a staple in your kitchen.

Why Make This Recipe

Packed with nutrients and fiber, lentils are an excellent plant-based protein source.
The combination of fresh vegetables, herbs, and spices makes each bite a flavorful experience.
This soup is easy to prepare and perfect for meal prep or a cozy family dinner.

It’s a dish that evokes a sense of home and community while being adaptable for your specific dietary needs.

How to Make Mediterranean Lentil Soup

When it’s cold outside, or you simply want some comfort food, Mediterranean Lentil Soup emerges as the perfect answer. This is not just a recipe; it’s an experience that envelops your kitchen in delightful aromas while nourishing your body with every spoonful. Let us guide you through the easy steps to create this scrumptious dish.

Ingredients

To begin your culinary adventure, gather the following ingredients:

3 tablespoons extra virgin olive oil
1 large yellow onion, finely diced
2 medium carrots, peeled and finely diced
2 celery stalks, finely diced
4 cloves garlic, minced
2 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon smoked paprika
1 teaspoon dried oregano
1 ½ cups dried brown or green lentils, rinsed thoroughly
6 cups vegetable broth (or chicken broth)
1 bay leaf
1 (14.5-ounce) can diced tomatoes, undrained
½ teaspoon black pepper, freshly ground
1 teaspoon sea salt
½ cup fresh parsley, chopped
Juice of 1 large lemon (about 3-4 tablespoons)
Optional: 2 cups fresh spinach or chopped kale

Directions

Let’s break down the steps to create this delicious Mediterranean Lentil Soup.

Prepare Vegetables and Lentils

First, finely dice your large yellow onion, carrots, and celery. Mince the garlic cloves. Place your 1 ½ cups of dried brown or green lentils in a fine-mesh sieve and rinse thoroughly under cold running water for 30-60 seconds to clean them. Have your can of diced tomatoes open, and measure out your vegetable broth. Gather all your dried spices: bay leaf, dried oregano, ground cumin, ground coriander, smoked paprika, black pepper, and sea salt. Chop ½ cup of fresh parsley. If using, rinse and chop spinach or kale.

Sauté Aromatics

Heat 3 tablespoons of extra virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery, and sauté for 8-10 minutes, stirring occasionally, until translucent and tender. Add the minced garlic and cook for 1 minute more, stirring constantly to prevent burning.

Bloom Spices and Tomato Paste

Stir in the 2 tablespoons of tomato paste with the softened vegetables and cook for 1-2 minutes, stirring. Then, add the dried oregano, ground cumin, ground coriander, and smoked paprika. Cook for another 1-2 minutes, stirring continuously, allowing the spices to bloom and release their aromas. The kitchen will fill with warm, earthy scents.

Combine and Simmer

Now, add the thoroughly rinsed and drained brown or green lentils to the pot and stir for 1 minute to coat them in flavor. Pour in the entire can of undrained diced tomatoes, followed by 6 cups of vegetable broth. Add the bay leaf. Season with 1 teaspoon of sea salt and ½ teaspoon of freshly ground black pepper. Stir well to combine all ingredients.

Cook to Perfection

Increase the heat to high and bring the soup to a vigorous boil. Once boiling, immediately reduce the heat to low, cover the pot, and let the soup simmer gently for 35-40 minutes, or until the lentils are tender and creamy. Stir midway through the simmering process to prevent sticking. If the soup becomes too thick, add a little more hot broth or water to reach your desired consistency.

Final Touches and Serve

Once the lentils are tender, remove the pot from heat and carefully discard the bay leaf. Stir in the ½ cup of freshly chopped parsley and the juice of 1 large lemon (about 3-4 tablespoons). Taste and adjust seasoning with more salt, pepper, or lemon juice as needed. If adding fresh spinach or kale, stir it in now and let it wilt for 1-2 minutes. Ladle the hot soup into bowls, drizzle with extra virgin olive oil, and garnish with fresh parsley and black pepper. Serve immediately, perhaps with crusty bread.

Storage Tips for Mediterranean Lentil Soup

When life gets busy or you simply want to savor this soup later, storing it properly is essential.

Refrigerate: Store in an airtight container for up to 3–4 days at 40°F.
Freeze: For longer storage, freeze the soup for up to 2 months in an airtight container.
Thawing and Reheating: Thaw overnight in the refrigerator and reheat on the stove over low heat, adding a splash of broth or water to maintain the desired consistency.

Serving Suggestions for Mediterranean Lentil Soup

Mediterranean Lentil Soup is a versatile dish that pairs beautifully with various accompaniments. Consider these serving ideas:

Crusty Bread: A side of warm, crusty bread or a rustic baguette is perfect for dipping, adding heartiness to the meal.
Fresh Salad: Serve alongside a crisp Mediterranean salad featuring cucumbers, tomatoes, olives, and feta for a refreshing contrast.
Cheese Accents: A sprinkle of crumbled feta or a dollop of yogurt can elevate the flavors, adding creaminess and tang.

Whatever combination you choose, the possibilities are delightful!

Tips to Make Mediterranean Lentil Soup

Tip 1: Pre-soaking lentils isn’t necessary, but if you do, it can cut down cooking time.
Tip 2: Experiment with different spices. A pinch of cinnamon or a dash of chili powder can add an entirely new flavor dimension.
Tip 3: Let leftovers sit overnight in the fridge; the flavors often deepen and enhance.

Variations or Substitutions

If you’re looking to modify the recipe to better suit your preferences or dietary needs, consider the following options:

Different Greens: Instead of spinach or kale, try collard greens or Swiss chard for a unique twist.
Protein Boost: Add cooked chicken, sausage, or even a scoop of quinoa for added protein and texture.

FAQs About Mediterranean Lentil Soup

Q: Can I make this ahead?
A: Absolutely! The flavors meld beautifully after a day in the fridge. Just reheat to enjoy.

What’s the best way to ensure it’s creamy?
It’s all about simmering until the lentils break down. Stirring can help achieve that creamy texture.

How can I make it spicier?

Add a dash of cayenne or crushed red pepper flakes during cooking.
Serve with a hot sauce on the side for those who want to customize their heat level.

Q: Can I use chicken broth instead of vegetable broth?
A: Yes! Using chicken broth will add a deeper flavor to the soup.

Nutritional Benefits of Lentils

Lentils are more than just a tasty addition to your soup. They are packed with nutritional benefits that contribute to overall health:

Protein-Rich: Lentils provide an excellent source of protein, making this dish a great option for vegetarians and vegans.
High in Fiber: Fiber promotes digestive health and keeps you feeling full, which is especially beneficial for weight management.
Rich in Vitamins and Minerals: Lentils contain folate, iron, and potassium, crucial for various bodily functions, including red blood cell formation and blood pressure regulation.

Common Mistakes to Avoid

As you embark on making this Mediterranean Lentil Soup, here are a few common pitfalls to sidestep:

Under-seasoning: Don’t be shy with herbs and spices; they bring the soup to life! Taste frequently while cooking to find the perfect balance.
Overcooking: Keep an eye on lentils, as overcooked lentils can turn mushy. They should be tender yet retain some structure.
Skipping the Aromatics: The onion, garlic, and other aromatics are essential. Don’t rush this step, as it sets the flavor foundation for the entire soup.

Final Thoughts

Mediterranean Lentil Soup is not just a quick meal; it’s a nourishment ritual, rich in flavor and history. The blend of vegetables, spices, and lentils results in a satisfying dish perfect for various occasions. Make it your own by experimenting with spices and add-ins. As this recipe warms your home with its savory aroma, bring a touch of the Mediterranean to your table, and let this soup bring joy and comfort to your loved ones. So grab your ingredients and get started — a delicious culinary adventure awaits!