Hearty Mediterranean Lentil Soup
When I think of comfort in a bowl, Hearty Mediterranean Lentil Soup is the first recipe that comes to mind. This vibrant soup brings together roasted tomatoes, fresh kale, and an array of aromatic spices that dance on your palate. On chilly evenings, this soup isn’t just a meal; it’s a hug in a bowl. Every time I make it, I marvel at how a simple pot of Hearty Mediterranean Lentil Soup can transform a cold day into a warm, cozy experience.
Building the Flavor Base
The journey to making this Hearty Mediterranean Lentil Soup begins with the basics. I heat up some extra virgin olive oil in a Dutch oven, sautéing finely chopped onions, carrots, and celery until they soften. Then comes the magic of tomato paste, garlic, and spices—cumin, oregano, basil, and thyme. Each ingredient is carefully toasted, releasing a fragrant aroma that fills the kitchen with warmth and promise. It’s in these early steps that the soul of the soup is truly developed.
Simmer and Blend
As the soup simmers, I add fire-roasted diced tomatoes and vegetable broth, followed by green lentils. The soup starts to bubble and blend together, the flavors melding beautifully. I let it cook until the lentils are tender, giving it a creamy texture with an immersion blender, if desired. The final touch is stirring in fresh kale and a splash of lemon juice, adding a burst of color and a refreshing tang. This step is where the Hearty Mediterranean Lentil Soup transforms into a complete meal, perfect for a satisfying lunch or dinner.
Serving the Comfort
Serving the Hearty Mediterranean Lentil Soup is always a pleasure. The vibrant colors of the kale and tomatoes contrast beautifully with the golden lentils. I like to pair it with a side of crusty bread, perfect for dipping into the rich, flavorful broth. Each spoonful reminds me of why I love this recipe so much—it’s more than just food; it’s a celebration of flavors and a testament to the comforting power of a good bowl of soup.
Table of Contents
Chef’s Notes- Hearty Mediterranean Lentil Soup
- Roasting Vegetables: For a deeper flavor, try roasting the onions, carrots, and celery before adding them to the soup. This caramelization can enhance the soup’s overall taste.
- Texture Variations: If you prefer a thicker, creamier soup, blend half of the soup with an immersion blender or in a blender. For a chunkier texture, leave it as is.
- Seasoning Adjustment: Taste the soup before serving and adjust the seasoning. You can add more lemon juice for brightness or extra salt and pepper to taste.
- Substitutions: Feel free to experiment with substitutions based on what you have on hand. For example, use spinach instead of kale, or swap out green lentils for brown lentils.
- Make Ahead: This soup keeps well in the refrigerator for up to a week and can be frozen for up to three months. Make a double batch for easy meal prep.
FAQs- Hearty Mediterranean Lentil Soup
Hearty Mediterranean Lentil Soup
Dive into a bowl of this Hearty Mediterranean Lentil Soup, bursting with roasted tomatoes, vibrant vegetables, and aromatic spices. Perfect for chilly days, this one-pot wonder is both nutritious and delicious. Inspired by the flavors of the Mediterranean, it’s a wholesome meal that will warm your soul and satisfy your taste buds. Don’t miss out on this easy-to-make, comforting dish!
4
servings15
minutes30
minutes420
kcal45
minutesKeep the screen of your device on
Ingredients
- Base Ingredients
1/4 cup extra virgin olive oil
1 medium yellow onion finely chopped
2 medium carrots diced small
2 celery stalks celery ribs diced small
- Flavor Enhancers
2 tablespoons tomato paste
3 to 4 cloves garlic minced
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper to taste
- Main Components
1 (28-ounce) can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
1 cup green or brown lentils
- Finishing Touches
3 kale leaves kale leaves stems removed and sliced thinly
1 lemon Juice of 1 lemon (about 3 tablespoons)
- Alternative Ingredients:
Olive oil substitute: Avocado oil or coconut oil.
Yellow onion substitute: Red onion or shallots.
Carrots substitute: Sweet potatoes or parsnips.
Celery substitute: Fennel or bell peppers.
Tomato paste substitute: Sun-dried tomato paste or pureed roasted red peppers.
Fire-roasted diced tomatoes substitute: Regular diced tomatoes with a pinch of smoked paprika.
Vegetable broth substitute: Chicken broth or mushroom broth.
Kale substitute: Spinach or Swiss chard.
Lemon juice substitute: Lime juice or apple cider vinegar.
Directions
- Saute Vegetables – Heat the olive oil in a large Dutch oven over medium heat. Add the chopped onion, diced carrots, and celery. Stir occasionally for about 4-5 minutes until the onion becomes translucent.
- Infuse with Flavor – Add the tomato paste and minced garlic to the pot. Sprinkle in the ground cumin, dried oregano, basil, thyme, salt, and pepper. Stir well and let the spices toast for about 1-2 minutes to release their aromas.
- Simmer the Soup – Pour in the fire-roasted diced tomatoes along with their juices and the vegetable broth. Add the lentils and stir everything together. Bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and let it simmer for 25-30 minutes until the lentils are tender. For a chunkier soup, leave it as is. For a creamier texture, use an immersion blender to blend the soup slightly for just a few seconds.
- Finish with Freshness – Stir in the sliced kale and lemon juice. Let it simmer for an additional minute or two until the kale is wilted. Taste and adjust seasoning with more lemon juice, salt, or pepper if needed before serving.
Equipment
- Immersion Blender
- Dutch Oven
- chef’s knife
- cutting board
Nutrition Facts
- Calories: 420kcal
- Carbohydrates: 56g
- Protein: 18g
- Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 421mg
- Potassium: 910mg
- Fiber: 22g
- Sugar: 12g
- Vitamin A: 10349IU
- Vitamin C: 66mg
- Calcium: 254mg
- Iron: 7mg
Can I use canned lentils instead of dried ones?
Yes, you can use canned lentils to save time. Just add them during the last 10 minutes of cooking to heat through.
What can I use if I don’t have fire-roasted diced tomatoes?
If you don’t have fire-roasted diced tomatoes, regular diced tomatoes will work. To mimic the smoky flavor, add a pinch of smoked paprika.
Can I make this soup in a slow cooker?
Absolutely! Sauté the vegetables and spices first, then transfer them to a slow cooker with the rest of the ingredients. Cook on low for 6-8 hours or on high for 3-4 hours.
How can I make this soup spicier?
To add more heat, include a pinch of red pepper flakes or a dash of hot sauce when you add the spices.
Is this soup suitable for meal prep?
Yes, this soup is great for meal prep. Store it in airtight containers in the refrigerator for up to a week or freeze it for up to three months.
