Lentil Soup with Caraway and Minted Yoghurt
Warm, hearty, and brimming with vibrant flavors, this Lentil Soup with Caraway and Minted Yoghurt is a comforting bowl of nourishment perfect for any season. Featuring tender green or brown lentils simmered with aromatic spices like caraway, cumin, and paprika, this dish delivers depth and complexity in every spoonful. The addition of a creamy minted yoghurt topping, infused with fresh mint and a hint of lemon, adds a refreshing contrast to the earthy base, making this soup truly unforgettable. Packed with wholesome vegetables and protein-rich lentils, it’s an easy-to-make, one-pot meal ready in under an hour. Perfect for cozy weeknight dinners or meal prep, this healthy soup pairs beautifully with a slice of crusty bread or a side salad. Vegan-adaptable and full of Mediterranean-inspired flavors, this recipe is sure to become a family favorite.
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Recipe Information
Ingredients
- 250 g green or brown lentils
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 large carrot, finely diced
- 1 celery stalk, finely diced
- 1.5 tsp ground caraway seeds
- 1 tsp ground cumin
- 1 tsp paprika
- 1 liter vegetable stock
- 400 g canned diced tomatoes
- 1 tsp salt
- 0.5 tsp black pepper
- 200 g Greek yoghurt
- 2 tbsp fresh mint leaves, finely chopped
- 1 tbsp lemon juice
- 2 tbsp fresh parsley or cilantro, chopped (optional garnish)
Instructions
Rinse the lentils thoroughly under cold running water and set them aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened.
Add the minced garlic, diced carrot, and diced celery to the pot. Cook for 3–4 minutes, stirring occasionally.
Sprinkle in the ground caraway seeds, ground cumin, and paprika. Stir well to coat the vegetables in the spices, cooking for an additional minute until fragrant.
Pour in the vegetable stock, diced tomatoes, and rinsed lentils. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 25–30 minutes, or until the lentils are tender.
While the soup simmers, prepare the minted yoghurt. In a small bowl, combine the Greek yoghurt, chopped fresh mint leaves, and lemon juice. Mix well and set aside.
Once the lentils are fully cooked, season the soup with salt and black pepper. Use an immersion blender to partially blend the soup if you prefer a creamier texture, or leave it chunky.
Serve the soup hot in bowls, topped with a generous dollop of minted yoghurt and a sprinkle of fresh parsley or cilantro, if desired.
Nutrition Facts
Calories |
1378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.7 g | 66% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 5466 mg | 238% | |
| Total Carbohydrate | 168.6 g | 61% | |
| Dietary Fiber | 48.8 g | 174% | |
| Total Sugars | 50.7 g | ||
| Protein | 72.2 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 756 mg | 58% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 4708 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
