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Mediterranean Lentil Soup Recipe
A warm bowl of Mediterranean Lentil Soup is the perfect blend of hearty comfort and bright, citrusy freshness. This soup is inspired by the flavors of the Mediterranean coast—olive oil, lemon, tomatoes, herbs, and earthy lentils. It’s a healthy, protein-packed meal that comes together quickly, making it ideal for busy weeknights, meal prep, or cozy winter dinners.
Whether you’re a lentil lover or just looking to add more plant-based meals to your routine, this Mediterranean Lentil Soup recipe is a must-try. It’s naturally vegan, gluten-free, and loaded with nutrients. Plus, it tastes even better the next day, making it a perfect meal to batch cook.
Why This Recipe Works
Mediterranean cuisine is famous for its balance of flavors and clean ingredients. This soup uses simple pantry staples but creates a complex, satisfying taste. Lentils provide fiber and plant-based protein, while lemon juice and olive oil brighten the soup and give it a fresh, tangy finish.
The secret to a truly authentic Mediterranean lentil soup is a slow sauté of onions and garlic until fragrant, followed by tomato paste and spices. The lemon and parsley at the end add a burst of freshness that makes the soup feel light instead of heavy.
Ingredients
- 1 cup brown or green lentils, rinsed and picked over
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 tablespoon tomato paste
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and pepper, to taste
- Juice of 1 lemon
- 2 tablespoons fresh parsley, chopped
- Optional toppings: feta cheese, olives, red pepper flakes, or a drizzle of olive oil
Instructions
- Prepare the lentils
Rinse the lentils under cold water until the water runs clear. Remove any stones or debris. Set aside. - Sauté the base
Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery. Sauté for 6–8 minutes until softened and fragrant. - Add garlic and spices
Stir in minced garlic, cumin, smoked paprika, and oregano. Cook for 1 minute until the spices release their aroma. - Add tomato paste and tomatoes
Add the tomato paste and cook for 1–2 minutes, stirring constantly. Then add the diced tomatoes and cook for another 2 minutes. - Add lentils and broth
Add the rinsed lentils, vegetable broth, and bay leaf. Stir to combine. - Simmer
Bring the soup to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes, or until lentils are tender. - Season and finish
Remove the bay leaf. Stir in lemon juice, salt, and pepper. Taste and adjust seasoning as needed. - Add fresh herbs
Stir in chopped parsley and let the soup rest for 5 minutes before serving. - Serve
Ladle into bowls and garnish with optional toppings like feta, olives, or a drizzle of olive oil.
Tips for the Best Mediterranean Lentil Soup
- Use fresh lemon juice instead of bottled for the brightest flavor.
- Don’t overcook the lentils — they should be tender but not mushy.
- If the soup gets too thick, add more broth or water until you reach your desired consistency.
- To deepen the flavor, sauté the vegetables for longer until they caramelize slightly.
- Add a pinch of sugar if your tomatoes taste too acidic.
Variations to Try
Greek Style
Add crumbled feta, chopped Kalamata olives, and a teaspoon of dried dill. Finish with extra lemon juice.
Spicy Mediterranean
Add red pepper flakes or a pinch of cayenne. Add a chopped jalapeño while sautéing the vegetables.
Creamy Lentil Soup
Blend half of the soup with an immersion blender to make it creamy while still keeping texture.
Protein Boost
Add chickpeas or a spoonful of Greek yogurt (for non-vegan option) to make it extra filling.
Serving Suggestions
Mediterranean Lentil Soup pairs beautifully with:
- Warm pita bread or crusty bread
- Greek salad or cucumber salad
- A side of hummus or tzatziki
- Grilled vegetables or roasted eggplant
Nutritional Benefits
Lentils are an excellent source of:
- Plant-based protein
- Fiber
- Iron
- Folate
- Potassium
This soup is also low in fat and calories, making it a healthy choice for weight management or heart health.
Fun Fact / Cultural Context
Lentil soups have been a staple across Mediterranean countries for centuries. In Greece, lentil soup (Fakes) is traditionally served with a drizzle of olive oil and a splash of vinegar or lemon. In Turkey and Lebanon, lentil soups often include spices like cumin and paprika, making them warming and aromatic.
This recipe blends the best of Mediterranean flavors into one bowl—bright, earthy, and nourishing.
Meal Prep & Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months. Thaw overnight in the fridge and reheat gently.
Mediterranean Lentil Soup
A hearty, bright Mediterranean lentil soup with tomatoes, lemon, and warm spices. Perfect for a healthy weeknight meal.
Ingredients
Equipment
Method
- Rinse lentils under cold water and set aside.
- Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until softened (6–8 minutes).
- Add garlic, cumin, smoked paprika, and oregano. Cook for 1 minute until fragrant.
- Stir in tomato paste and cook for 1–2 minutes, then add diced tomatoes.
- Add lentils, vegetable broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 25–30 minutes.
- Remove bay leaf. Stir in lemon juice, salt, and pepper. Adjust seasoning as needed.
- Stir in fresh parsley and let rest for 5 minutes before serving.
Notes
This soup tastes better the next day. Add more broth if needed for desired consistency.
