Description
This Mediterranean Lentil Soup is a hearty and flavorful dish packed with nutritious lentils, fresh vegetables, and a blend of aromatic Mediterranean herbs and spices. Perfect for a wholesome lunch or dinner, this soup combines fire-roasted tomatoes, kale, and zesty lemon juice for a comforting and satisfying meal that can be easily prepared on the stovetop in just 45 minutes.
Ingredients
Scale
For the Soup:
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery ribs, diced
- 2 tablespoons tomato paste
- 3-4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 4-5 minutes until the onion becomes translucent, softening the vegetables and building the base flavor.
- Infuse with Flavor: Add tomato paste, minced garlic, cumin, oregano, basil, thyme, kosher salt, and freshly ground black pepper. Stir continuously for 1-2 minutes to toast the spices and deepen their aromatic flavors.
- Simmer: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir well to combine. Bring the mixture to a boil then reduce heat to low. Cover the pot partially and let the soup simmer gently for 25-30 minutes until the lentils are tender but not mushy.
- Blend (Optional): For a creamier texture, use an immersion blender to partially blend the soup, leaving it slightly chunky. Blend only for a few seconds to achieve a semi-smooth consistency without losing texture.
- Finish with Flavor: Stir in the stemmed and sliced kale leaves along with the fresh lemon juice. Simmer the soup for an additional 1-2 minutes to soften the kale while keeping its vibrant color. Taste and adjust seasoning with additional lemon juice, salt, or pepper as needed.
- Serve: Ladle the warm Mediterranean lentil soup into bowls. Optionally, garnish with fresh herbs like parsley or a dollop of plain yogurt for extra creaminess and freshness. Serve immediately and enjoy a healthy, comforting meal.
Notes
- To make the soup gluten-free and vegan, ensure vegetable broth is gluten-free and avoid yogurt garnish or use a plant-based alternative.
- For added protein, consider topping with crumbled feta cheese if not vegan.
- Adjust lemon juice to balance acidity according to taste preference.
- Leftovers store well refrigerated for up to 4 days and also freeze nicely for up to 3 months.
- Use brown or green lentils as they hold their shape better during cooking compared to red lentils.
