Description
This Healthy Mediterranean Lentil Soup is a hearty and nutritious meal packed with wholesome ingredients like lentils, kale, and tomatoes, flavored with classic Mediterranean herbs and spices. It’s easy to prepare and perfect for a comforting lunch or dinner, offering a balanced combination of fiber, protein, and antioxidants for a nutritious boost.
Ingredients
Scale
Base Ingredients
- 1/3 cup olive oil
- 1 large onion, finely chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 5 garlic cloves, minced
Spices and Herbs
- 2 tbsp tomato paste
- 2.5 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- Salt to taste
- Freshly ground black pepper to taste
Liquids and Vegetables
- 28 oz diced tomatoes, with juice
- 6 cups vegetable broth, low sodium preferred
- 1 cup brown or green lentils, rinsed well
- 3 large kale leaves, stems removed and chopped
- 1 lemon, juiced at the end
Instructions
- Heat the oil: In a large pot over medium heat, warm the olive oil until shimmering.
- Sauté aromatics: Add the finely chopped onion, diced carrots, and celery stalks. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion becomes translucent.
- Add garlic and tomato paste: Stir in the minced garlic and tomato paste, cooking for another 1-2 minutes until fragrant and the tomato paste darkens slightly.
- Add spices: Sprinkle in the ground cumin, dried oregano, dried basil, dried thyme, smoked paprika, salt, and freshly ground black pepper. Stir well to combine and allow the spices to toast gently for about 1 minute.
- Add liquids and lentils: Pour in the diced tomatoes with their juice and the vegetable broth. Stir in the rinsed lentils. Bring the mixture to a boil.
- Simmer the soup: Reduce heat to low, cover the pot partially, and let it simmer gently for about 20 minutes, stirring occasionally, until lentils are tender.
- Add kale: Stir in the chopped kale leaves and continue to cook for an additional 5 minutes until the kale is wilted and tender.
- Finish with lemon juice: Remove the soup from heat and stir in the fresh lemon juice to brighten the flavors.
- Adjust seasoning and serve: Taste and adjust salt and pepper as needed. Ladle the soup into bowls and serve warm.
Notes
- Use low sodium vegetable broth to control salt level.
- Brown or green lentils work best, but red lentils can be used for a softer texture.
- For a spicier kick, add a pinch of red pepper flakes along with the other spices.
- This soup keeps well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
- Garnish with chopped fresh parsley or a drizzle of extra virgin olive oil if desired.
