Mediterranean Lentil Soup
Warm up with a hearty and nutritious Mediterranean Lentil Soup, a one-pot wonder brimming with vibrant flavors and wholesome ingredients. This plant-based recipe combines protein-packed red lentils, aromatic vegetables, and a fragrant medley of Mediterranean spices, including cumin, coriander, and smoked paprika. Simmered with diced tomatoes and vegetable broth, the soup gains depth and richness, while fresh baby spinach and a splash of zesty lemon juice add brightness to every spoonful. Ready in under an hour, this comforting dish is perfect for meal prepping or a satisfying weeknight dinner. Serve it hot, garnished with fresh parsley, and savor the bold, earthy flavors of the Mediterranean with every bite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, chopped yellow onion
- 2 medium, diced carrot
- 2 medium, diced celery stalks
- 4 minced garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1.5 cups dried red lentils
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes
- 1 whole bay leaf
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon or to taste salt
- 0.5 teaspoon or to taste black pepper
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
Heat the olive oil over medium heat in a large pot or Dutch oven.
Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, or until the vegetables are softened.
Add the minced garlic, ground cumin, ground coriander, smoked paprika, and dried oregano. Stir and cook for another 1-2 minutes, allowing the spices to become fragrant.
Rinse the lentils under cold water and drain. Add them to the pot, stirring to coat them in the spices.
Pour in the vegetable broth and add the can of diced tomatoes (with their juices). Add the bay leaf and stir.
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer gently for 25-30 minutes, stirring occasionally, until the lentils are tender.
Discard the bay leaf and stir in the baby spinach, cooking for 2-3 minutes until wilted.
Add the lemon juice, salt, and black pepper, adjusting seasonings to taste.
Serve hot, garnished with fresh parsley if desired. Enjoy your hearty Mediterranean Lentil Soup!
Nutrition Facts
Calories |
352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 928 mg | 40% | |
| Total Carbohydrate | 55.6 g | 20% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 8.6 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1233 mg | 26% | |
*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.
