Mediterranean Lentil Soup
A hearty and wholesome soup brimming with green lentils, carrots, celery, and tomatoes. Seasoned with oregano, this Mediterranean classic is a perfect, fiber-rich lunch that's both simple and deeply satisfying.
For 4 servings
Prepare the vegetables and lentils.
Rinse the green lentils under cold water and pick out any debris. Chop the onion, dice the carrots and celery, and mince the garlic.
TIPCutting the vegetables to a similar small size ensures they cook evenly.Sauté the aromatic vegetables.
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
TIPDon't rush this step. Building a flavorful base is key to a delicious soup.Simmer the soup.
- Add the chopped tomatoes, rinsed lentils, water, and dried oregano to the pot.
- Stir everything together and bring the soup to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for 35-40 minutes, or until the lentils are tender.
TIPCheck the soup occasionally and give it a stir to prevent the lentils from sticking to the bottom.Season and finish the soup.
Once the lentils are cooked through, stir in the salt and black pepper. Taste and adjust seasoning if needed. For a brighter flavor, stir in the fresh lemon juice just before serving.
Serve the soup hot.
Ladle the soup into bowls. It pairs wonderfully with a slice of whole-grain bread for dipping and a fresh side salad.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, you can mash some of the lentils against the side of the pot with a spoon or use an immersion blender to partially blend it.
- 2Store leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors will meld and deepen overnight.
- 3If the soup becomes too thick upon storing, simply add a splash of water when reheating.
- 4Feel free to add a bay leaf along with the oregano for another layer of flavor. Just remember to remove it before serving.
Adapt it for your goals.
Healthy
Add a few handfuls of fresh spinach or kale during the last 5 minutes of cooking for extra nutrients and fiber.
quickQuick
To save time, cook the soup in a pressure cooker or Instant Pot for 10-12 minutes on high pressure, followed by a natural release.
kid friendlyKid friendly
For a smoother texture that kids might prefer, blend the soup until it's creamy.
high proteinHigh protein
Stir in a cup of cooked quinoa or chickpeas at the end to boost the protein content even further.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils and vegetables provide a high amount of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels, beneficial for conditions like PCOS.
Rich in Plant-Based Protein
Lentils are a fantastic source of plant-based protein, essential for muscle repair, and providing sustained energy without the saturated fat found in some animal proteins.
Heart-Healthy Fats
The use of olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Minerals
This soup is rich in essential nutrients like folate, iron, potassium, and antioxidants from the variety of vegetables, supporting overall health and well-being.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and high in dietary fiber from the lentils and vegetables, which supports digestion and helps manage blood sugar levels. It's also low in saturated fat.
