Description
This Mediterranean Lentil Soup is a hearty, healthy, and flavorful vegetarian meal perfect for fall and winter. Made with green or brown lentils, fire-roasted tomatoes, fresh kale, and a blend of Mediterranean spices, this soup is both comforting and packed with plant-based protein. It can be enjoyed chunky or blended for a creamier texture, finished with a bright splash of lemon juice to enhance the vibrant flavors.
Ingredients
Scale
Vegetables and Aromatics
- 1 medium yellow onion (small diced)
- 2 medium carrots (small diced)
- 2 celery ribs (small diced)
- 3 to 4 cloves garlic (minced)
- 3 leaves kale (stemmed and sliced)
- 1 lemon (juiced, about 3 tablespoons)
Liquids and Canned Goods
- ¼ cup extra virgin olive oil
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
Legumes
- 1 cup green or brown lentils
Seasonings
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt (to taste)
- Freshly ground black pepper (to taste)
Instructions
- Saute the vegetables: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Stir and cook for 4 to 5 minutes until the onion becomes translucent and the vegetables are slightly softened.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and freshly ground black pepper to the pot. Stir well and toast the spices with the vegetables for 1 to 2 minutes to enhance their flavors.
- Simmer: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir everything together and bring the mixture to a boil. Once boiling, reduce the heat to low, partially cover with a lid, and let it simmer gently for 30 minutes until the lentils are tender.
- Blend (optional): Choose your desired texture. You can keep the soup chunky or use an immersion blender to blend small portions of the soup for a creamier, thicker consistency. Blend only for a few seconds at a time to avoid over-pureeing.
- Finish with flavor: Stir in the sliced kale and lemon juice. Simmer for an additional 1 to 2 minutes until the kale softens. Taste the soup and add more lemon juice, salt, or pepper as needed before serving.
Notes
- This soup is an excellent plant-based protein source and perfect for a comforting fall or winter meal.
- You can substitute kale with spinach or Swiss chard if preferred.
- For a smoother texture, blend thoroughly with an immersion blender or in batches in a regular blender.
- Use low-sodium vegetable broth to control the salt level and adjust seasoning at the end.
- Leftovers keep well in the refrigerator for up to 4 days and also freeze well for up to 3 months.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
- Cholesterol: 0 mg
