If you are craving a soup that’s hearty, wholesome, and bursting with vibrant flavors, this Mediterranean Lentil Soup Recipe is exactly what you need. Imagine tender lentils swimming in a rich broth infused with warming spices like cumin, cinnamon, and turmeric, accented by fresh vegetables and a touch of bright spinach to finish. This dish is not only nourishing but also incredibly comforting, perfect for cozy evenings or sharing with loved ones, delivering a satisfying balance of earthiness, warmth, and freshness in every bowl.
Ingredients You’ll Need
With just a handful of simple ingredients, this Mediterranean Lentil Soup Recipe comes together beautifully, showcasing the magic of each element—from spices that provide warmth and depth to fresh veggies that add color and texture.
- Olive oil: Essential for sautéing and bringing a fragrant, fruity base to the soup.
- Yellow onion: Adds sweetness and a foundation of savory flavor when gently cooked.
- Garlic: Infuses the broth with a subtle pungency that deepens the taste.
- Baby carrots: Provide natural sweetness and a lovely pop of orange color.
- Baby potatoes: Give the soup a hearty texture and creamy bite once tender.
- Ground cumin: Brings a smoky, earthy depth that’s signature to Mediterranean cooking.
- Ground cinnamon: Adds a warm, unexpected hint of sweetness enhancing complexity.
- Ground coriander: Offers a bright, citrusy note that lifts the dish.
- Paprika: Imparts a mild spice and beautiful red tint.
- Ground turmeric: Provides subtle earthiness and a golden hue.
- Salt and pepper: Balances and highlights all the other flavors perfectly.
- Dried green or brown lentils: The star ingredient, delivering protein, fiber, and a tender bite.
- Vegetable broth: Creates a flavorful, savory base that ties everything together.
- Diced tomatoes (canned): Add acidity and juiciness which brighten the soup.
- Baby spinach: Provides freshness and a vibrant green color just before serving.
How to Make Mediterranean Lentil Soup Recipe
Step 1: Sauté the Aromatics
Start by heating the olive oil over medium heat in a large pot until it’s shimmering gently. Toss in the diced yellow onion and let it cook for about four minutes until it softens and becomes translucent, releasing a sweet aroma that signals the beginning of a delicious soup. Next, add the minced garlic and let it cook for just 30 seconds more, enough to awaken its flavor without burning it.
Step 2: Add the Vegetables and Spices
Now it’s time to build the body and spice profile. Add the sliced baby carrots and diced baby potatoes, sautéing for a couple more minutes to let their flavors start melding with the aromatics. Sprinkle in the ground cumin, cinnamon, coriander, paprika, turmeric, salt, and pepper, stirring constantly for 30 seconds so that the spices toast slightly and become fragrant, releasing their full potential into the pot.
Step 3: Simmer the Soup
Pour in the dried lentils, vegetable broth, and canned diced tomatoes, stirring everything together until well combined. Bring the pot to a gentle boil, then reduce the heat to low and cover with a lid. Let the soup simmer slowly for 2 hours, allowing the lentils to soften and the flavors to meld into an irresistible, hearty broth.
Step 4: Add the Spinach
Stir in the baby spinach, gently folding it into the soup to lightly wilt the leaves, adding not only a fresh green color but also a nutritious boost. If you’re not serving immediately, wait to add the spinach until reheating to keep its brightness and texture intact.
Step 5: Adjust Seasonings and Serve
Give the soup a final taste and add more salt and pepper if needed to perfectly balance the flavors. This step is your chance to customize the soup exactly to your liking, making it even more comforting and delicious.
How to Serve Mediterranean Lentil Soup Recipe
Garnishes
Brighten your bowl with a dollop of creamy yogurt or a sprinkle of crumbled feta cheese for contrast, or add a scattering of fresh chopped parsley or cilantro for an herby lift. A few twists of freshly ground black pepper on top add an inviting aroma.
Side Dishes
Enjoy this soup alongside crusty bread or warm pita to soak up every last drop of the flavorful broth. A simple Mediterranean salad with cucumbers, tomatoes, and olives pairs beautifully, bringing refreshing crunch and balance to the meal.
Creative Ways to Present
For an elegant dinner, serve the Mediterranean Lentil Soup Recipe in individual bowls garnished carefully with microgreens and a drizzle of olive oil. Or, turn it into a rustic feast by ladling it straight from a heavy-duty soup pot set at the center of the table, inviting everyone to dive in family-style.
Make Ahead and Storage
Storing Leftovers
This soup keeps beautifully in the fridge for up to 4 days when stored in an airtight container. As the flavors meld even more overnight, you’ll find it tastes wonderfully enhanced the next day.
Freezing
Mediterranean Lentil Soup Recipe freezes exceptionally well, making it a terrific option for meal prep. Freeze in portioned containers for up to 3 months, leaving out the spinach if you prefer it fresher and add it when reheating after thawing.
Reheating
Warm leftovers gently on the stove over medium heat, stirring occasionally. Add fresh spinach during reheating so it stays vibrant and doesn’t lose its texture. You might want to add a splash of broth or water if the soup has thickened too much after storing.
FAQs
Can I use red lentils instead of green or brown?
While red lentils cook faster and tend to become mushier, they can be used in this recipe. Just reduce the simmering time accordingly to avoid overcooking.
Is this soup suitable for a vegan diet?
Absolutely! This Mediterranean Lentil Soup Recipe uses only plant-based ingredients, making it perfect for vegans and vegetarians alike.
How spicy is this soup?
The soup is gently spiced with warming spices but is not hot or fiery. If you like more heat, you can always add a pinch of chili flakes or cayenne pepper to taste.
Can I prepare this in a slow cooker?
Yes, you can! Follow the same steps for sautéing the vegetables and spices, then transfer everything to the slow cooker and cook on low for 6 to 8 hours or until lentils are tender.
What can I add to make this soup more filling?
To bulk it up, try stirring in cooked quinoa, barley, or a can of drained chickpeas. These additions boost the protein and fiber content for an even heartier meal.
Final Thoughts
There’s something truly special about the comfort and nourishment that this Mediterranean Lentil Soup Recipe brings to your table. It’s a beautiful blend of simple, wholesome ingredients and bold, warm spices that come together to create a bowl full of love and flavor. I can’t wait for you to try it and experience that cozy, satisfying feeling at home with every spoonful.
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Mediterranean Lentil Soup Recipe
- Prep Time: 25 minutes
- Cook Time: 2 hours
- Total Time: 2 hours 25 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A hearty and flavorful Mediterranean Lentil Soup packed with aromatic spices, tender vegetables, and nutritious lentils simmered to perfection. This comforting dish is perfect for a wholesome meal and highlights classic Mediterranean flavors with cumin, cinnamon, coriander, and paprika.
Ingredients
Vegetables and Aromatics
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 15 baby carrots, sliced
- 8 baby potatoes, diced
- 3 cups baby spinach
Spices
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon ground turmeric
- 1 teaspoon salt
- 1 teaspoon pepper
Other Ingredients
- 2 cups dried green or brown lentils
- 8 cups vegetable broth
- 1 (15 ounce) can diced tomatoes
Instructions
- Sauté Aromatics: Heat the olive oil over medium heat in a large pot until hot. Add the diced onion and sauté for 4 minutes until translucent. Add the minced garlic and cook for another 30 seconds to release its aroma.
- Add Vegetables and Spices: Add the sliced baby carrots and diced baby potatoes to the pot and sauté for an additional 2 minutes. Sprinkle in all the spices — ground cumin, cinnamon, coriander, paprika, turmeric, salt, and pepper — and stir continuously for 30 seconds to toast the spices and enhance their flavor.
- Add Lentils and Liquid, Simmer: Stir in the dried lentils, vegetable broth, and diced tomatoes. Mix well to combine. Cover the pot with a lid and bring the soup to a low boil. Once boiling, reduce the heat to low and allow the soup to simmer gently for 2 hours until the lentils and vegetables are tender and flavors are well developed.
- Wilt Spinach and Serve: Stir in the baby spinach to the hot soup and gently wilt the leaves. This keeps the spinach vibrant and fresh. Serve the soup immediately. If not serving right away, add the spinach only when reheating to maintain its bright green color.
- Adjust Seasoning: Taste the soup and add additional salt and pepper as needed to suit your preference before serving.
Notes
- Simmering the soup for 2 hours allows the lentils and vegetables to become tender and the flavors to fully meld.
- You can substitute brown lentils if green lentils are unavailable.
- For a thicker consistency, blend a portion of the soup and then mix it back in.
- This soup freezes well; omit adding spinach before freezing and add fresh spinach when reheating.
- Adjust spice levels according to taste, and feel free to add a splash of lemon juice for brightness when serving.
