Description
This Mediterranean Lentil Soup is a quick and easy vegetarian meal that’s perfect for a cold day. It’s loaded with hearty vegetables, warm spices, and a bright lemon flavor. This soup is protein-rich, creamy, and so comforting!
Ingredients
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- 2 tablespoons olive oil
- 1 medium yellow onion, chopped small
- 2 large carrots, peeled and chopped
- 2 celery stalks, chopped
- Fine sea salt and black pepper
- 2 heaping cups Russet potatoes, peeled and chopped into bite-size pieces
- 4 garlic cloves, peeled and finely minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 14-oz can crushed tomatoes
- 1 cup dry green or brown lentils, rinsed
- 5 to 6 cups vegetable broth
- 1 dried bay leaf
- 1 cup packed kale leaves, finely chopped
- 1 small lemon, zested and juiced
- Fresh chopped parsley, for garnish
- Plain Greek yogurt, for topping
Instructions
- Sauté the veggies. Add the oil in a large pot or Dutch oven over medium heat. Once the oil is hot, add the onions, carrots, celery, and a generous pinch of salt and freshly ground black pepper. Cook for 5 to 8 minutes, or until the veggies have softened.
- Add the diced potatoes, garlic, cumin, and smoked paprika. Cook for 1 minute while stirring constantly.
- Cook the soup. Add the lentils, broth, crushed tomatoes, and bay leaf. Bring to a boil, then turn the heat down low and let simmer, partially covered, for 25 to 35 minutes, or until the lentils are tender without being mushy.
- Remove the bay leaf. If you want to thicken the soup, use an immersion blender to briefly puree some of the soup. Or you can transfer 1 to 2 cups of the soup to puree in a blender. (I personally don’t blend the soup and prefer it chunky).
- Add the kale and cook for a few minutes until the greens have wilted slightly.
- Serve and enjoy! Remove the pot from the heat and add the fresh lemon juice and lemon zest. Season to taste with more salt and black pepper if desired. Serve garnished with fresh parsley and a dollop of Greek yogurt or crusty bread for dipping if desired.
Notes
- This is a lemony soup. If you want it less lemony, use only 1/2 small lemon (juiced and zested).
- TIP: To make the lentils easier to digest, I recommend soaking them before cooking. Add the uncooked lentils to a large bowl and cover them with a few inches of water for at least 2 hours (or overnight). After soaking, drain and rinse the lentils before cooking.
- Russet potato substitute: You can use yellow, red or Yukon gold potatoes.
- Green lentil substitute: You can use brown or red lentils. Make sure to adjust the cooking time.
- Kale substitute: You can use baby spinach instead.
- Nutrition information is a rough estimate based on 4 servings.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 212
- Sugar: 8.9g
- Sodium: 845mg
- Fat: 7.6g
- Saturated Fat: 1g
- Unsaturated Fat: 5.1g
- Trans Fat: 0g
- Carbohydrates: 34.3g
- Fiber: 5.4g
- Protein: 5.5g
- Cholesterol: 0mg