Description
A vibrant and comforting soup packed with flavors and nutrients, perfect for chilly days.
Ingredients
Scale
- 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
Instructions
- Finely dice the onion, carrots, and celery; mince the garlic.
- Rinse the lentils in a fine-mesh sieve for 30-60 seconds.
- Heat olive oil in a pot, sauté diced onion, carrots, and celery for 8-10 minutes until translucent.
- Add minced garlic and cook for 1 additional minute.
- Stir in tomato paste and cook for 1-2 minutes.
- Add oregano, cumin, coriander, and smoked paprika; cook for another 1-2 minutes.
- Stir in rinsed lentils, diced tomatoes, vegetable broth, bay leaf, salt, and pepper.
- Bring to a boil, then reduce heat to low and simmer for 35-40 minutes.
- Once lentils are tender, stir in parsley and lemon juice, adjust seasoning if needed.
- If desired, add spinach or kale and let wilt for 1-2 minutes before serving.
Notes
Let leftovers sit overnight in the fridge for deeper flavors.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg
Keywords: lentil soup, Mediterranean, vegetarian, healthy, comfort food