Description
Mediterranean Lentil Soup weaves rustic comfort with hearty nutrition, bringing warm Mediterranean flavors to your kitchen. Rich lentils, aromatic herbs, and simple ingredients create a soul-soothing bowl you’ll crave on chilly evenings.
Ingredients
Scale
Protein and Lentils:
- 2 cups (400 grams) dried lentils, green or brown, rinsed
Vegetables:
- 1 onion, chopped
- 1 large carrot, chopped
- 2 celery ribs, chopped
- 2 garlic cloves, minced
Liquid and Seasoning:
- 2 tablespoons olive oil
- 400 grams (14 ounces) crushed tomato
- 1.5 liters (1.5 quarts or 6 cups) vegetable or chicken stock, low sodium
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1 1/2 teaspoons paprika powder
- 2 dried bay leaves
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 lemon (zest and juice)
Garnish:
- Chopped fresh parsley
Serving Suggestion:
- Warm bread
Instructions
- Warm olive oil in a spacious stockpot over medium-high heat until shimmering.
- Sauté diced onions and minced garlic for 2 minutes, releasing their aromatic essence.
- Incorporate chopped carrots and celery, cooking for 7-10 minutes until vegetables soften and develop slight caramelization.
- Add dried lentils, diced tomatoes, vegetable stock, aromatic spices, and bay leaves to the pot.
- Bring the mixture to a gentle boil, then reduce heat and simmer for 30-35 minutes, allowing lentils to become tender and absorb flavors.
- Extract bay leaves carefully to prevent any bitter undertones.
- Use an immersion blender to partially puree the soup, creating a creamy yet textured consistency.
- Brighten the soup with fresh lemon zest and juice, enhancing its vibrant flavor profile.
- Adjust seasoning with kosher salt and freshly ground black pepper to taste.
- Ladle into warm bowls, garnish with chopped fresh parsley, and serve alongside crusty artisan bread for a comforting meal.
Notes
- Prep veggies uniformly to ensure even cooking and consistent texture throughout the soup.
- Consider soaking lentils beforehand to reduce cooking time and improve digestibility, especially for those with sensitive stomachs.
- Use vegetable stock for a vegetarian version or swap for chicken stock to enhance protein content and add deeper flavor complexity.
- Make ahead and store in refrigerator for up to 5 days, as flavors develop and improve with time, creating an even more delicious soup.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Simmering
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 6
- Calories: 230 kcal
- Sugar: 4 g
- Sodium: 220 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 10 g
- Protein: 14 g
- Cholesterol: 0 mg