Go Back
+ servings
Quick Mediterranean Lentils Soup

Quick Mediterranean Lentil Soup – Hearty Goodness in 30 Minutes

Quick Mediterranean Lentils Soup is a heart-healthy meal packed with flavor, ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Soup Base
  • 1 cup Lentils (green or brown) Chunkier texture; red lentils will create a creamier soup.
  • 2 tablespoons Olive Oil Adds richness and heart-healthy fats.
  • 1 medium Onion Finely chopped.
  • 2 cloves Garlic Minced.
  • 1 medium Carrot Diced.
  • 1 stalk Celery Diced.
  • 14 ounces Tomatoes (crushed or canned) Adds acidity and body.
  • 4 cups Vegetable Broth Can substitute with water.
For the Spices
  • 1 teaspoon Cumin Adds warmth.
  • 1 teaspoon Coriander Provides a citrusy note.
  • 1 teaspoon Turmeric Brings color and earthy flavor.
  • 1 teaspoon Paprika Infuses smokiness.
  • to taste Red-Pepper Flakes Adjust for spice preference.
Finishing Touches
  • 1 tablespoon Lemon Juice Brightens flavors.
  • 1/4 cup Fresh Herbs (parsley or cilantro) Chopped for garnish.

Equipment

  • large pot

Method
 

Cooking Steps
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add finely chopped onion and minced garlic. Sauté for 3-4 minutes until onion is translucent.
  2. Stir in diced carrot and diced celery, cooking for an additional 3 minutes.
  3. Add 1 teaspoon each of cumin, coriander, turmeric, and paprika, along with a pinch of red-pepper flakes. Stir for about 1 minute.
  4. Pour in 1 cup of lentils, 4 cups of vegetable broth, and 14-ounce can of crushed tomatoes. Stir to combine and bring to a gentle boil. Reduce heat to low and simmer for 15-20 minutes.
  5. Once lentils are cooked, add juice of half a lemon and season with salt and pepper to taste.
  6. Ladle soup into bowls and drizzle with extra olive oil. Garnish with chopped parsley or cilantro.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 2500IUVitamin C: 10mgCalcium: 60mgIron: 3mg

Notes

Store leftovers in airtight containers for up to 4 days. This soup freezes beautifully for up to 1 month.

Tried this recipe?

Let us know how it was!