MEDITERRANEAN LENTIL SOUP Recipe
A hearty and flavorful Mediterranean Lentil Soup made with brown lentils, fresh vegetables, and aromatic spices, perfect for a nutritious and comforting meal.
- Prep Time: 10 minutes (plus optional overnight soaking)
- Cook Time: 45 minutes
- Total Time: 55 minutes (or longer if soaking lentils overnight)
- Yield: 6 servings 1x
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Soup Base
- 1½ cup (300g) dry brown lentils
- 5–6 cups (1–1½ liters) water or vegetable stock
- 2 onions, chopped
- 3 cloves garlic, cut in chunks
- 2 carrots, chopped
- 2 celery sticks, chopped
- 2 bay leaves
Tomato Mixture
- ¾ cup (200g) passata or canned chopped tomatoes or 3 fresh chopped tomatoes
- 1 tablespoon tomato paste, dissolved in 6 tablespoons water
Seasonings and Finishing
- ¼ cup (60ml) olive oil
- 1 teaspoon turmeric
- ¼ teaspoon cumin
- Salt and pepper, to taste
- 1 tablespoon red wine vinegar for serving each plate
Instructions
- Prepare Lentils: If you have time, soak the lentils overnight in plenty of water to reduce cooking time. Alternatively, place the lentils in a large pot, cover with water, bring to a boil for 2-3 minutes, then rinse and drain.
- Start Soup Base: Clean the pot and add 5 cups of water or vegetable stock, heating it over medium heat. Add the soaked or pre-boiled lentils, chopped onions, garlic chunks, chopped carrots, celery sticks, and bay leaves. Cover and simmer on medium-low heat for 30 minutes until the lentils start to soften.
- Add Tomato and Spices: Stir in the passata or chopped tomatoes (and/or dissolved tomato paste), turmeric, and cumin. Season with salt and pepper to your taste. Continue to simmer the soup for an additional 15 minutes until lentils are tender.
- Adjust Consistency and Finish: Depending on your preferred soup thickness, adjust the amount of hot water or stock by adding more if desired. About 2-3 minutes before turning off the heat, stir in the olive oil to enrich the soup.
- Serve: Ladle the soup into bowls and serve each portion with 1 tablespoon of red wine vinegar for a bright, tangy finish.
Notes
- Soaking lentils overnight reduces cooking time significantly and can enhance digestibility.
- You can use vegetable stock instead of water for a richer flavor.
- Adjust seasonings and spices according to taste preferences.
- This soup pairs well with crusty bread or a fresh salad for a complete meal.
- For a smoother texture, blend a portion of the soup before serving.
Nutrition
- Serving Size: 1 cup (approx. 250g)
- Calories: 210 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 12 g
- Cholesterol: 0 mg
Keywords: Mediterranean lentil soup, brown lentils, healthy soup, vegetarian soup, easy lentil recipe, hearty soup
Find it online: https://tastemadebyclara.com/mediterranean-lentil-soup-recipe/
