Mediterranean Diet Red Lentil Soup
Warm up with a hearty and nutritious bowl of Mediterranean Diet Red Lentil Soup, a vibrant blend of plant-based ingredients and bold, aromatic spices. Packed with protein-rich red lentils, fresh vegetables like carrots, celery, and red bell pepper, and seasoned to perfection with cumin, coriander, and paprika, this healthy soup is a true celebration of Mediterranean flavors. A splash of lemon juice and a sprinkle of fresh parsley add a refreshing finish, making it both wholesome and irresistibly bright. Ready in under an hour, this easy one-pot recipe is perfect for meal prep, family dinners, or cozy lunches. Serve it with crusty bread or a crisp side salad for a satisfying and balanced meal that’s as delicious as it is nourishing.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 medium red bell pepper, diced
- 1 14-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until the onion becomes translucent.
Add the minced garlic, diced carrots, celery, and red bell pepper to the pot. Continue to sauté for another 5 minutes, stirring occasionally.
Stir in the diced tomatoes, rinsed red lentils, and vegetable broth.
Season the soup with ground cumin, ground coriander, paprika, bay leaf, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot.
Simmer the soup for 25-30 minutes, or until the lentils and vegetables are tender.
Remove the bay leaf and stir in the lemon juice and chopped parsley. Adjust seasoning with more salt and pepper, if needed.
Serve hot, garnished with extra parsley if desired. Enjoy this flavorful Mediterranean Diet Red Lentil Soup with a side of crusty bread or a fresh salad.
Nutrition Facts
Calories |
1386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6439 mg | 280% | |
| Total Carbohydrate | 182.2 g | 66% | |
| Dietary Fiber | 52.8 g | 189% | |
| Total Sugars | 54.1 g | ||
| Protein | 53.2 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 660 mg | 51% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 5767 mg | 123% | |
*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.
