Description
Mediterranean Lentil Soup is a delightful fusion of rich flavors and nourishing ingredients that embodies the vibrant essence of Mediterranean cuisine. This hearty soup features earthy lentils, fresh vegetables, and aromatic spices, creating a comforting dish perfect for cozy nights or meal prep. Packed with protein and fiber, it’s not only delicious but also a wholesome option for any dietary preference. The best part? It’s easy to customize with your favorite veggies or spices. Whether enjoyed as a filling main course or a light appetizer, this soup is sure to warm your heart and invigorate your palate. Serve it alongside crusty bread or garnish with fresh herbs for an extra touch of flavor.
Ingredients
- 1 cup green or brown lentils
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- Spices: cumin, coriander, salt, pepper
Instructions
- In a large pot over medium heat, heat olive oil and sauté onions until translucent (about 5 minutes). Add garlic and cook for an additional minute.
- Stir in the carrots and celery along with cumin and coriander; cook for another 5 minutes.
- Add lentils and diced tomatoes (with juice) into the pot; mix well.
- Gradually pour in vegetable broth while stirring; bring to a boil then reduce heat to low.
- Cover and simmer for 30-35 minutes until lentils are tender but not mushy. Stir occasionally.
- Season with salt and pepper to taste before serving.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approximately 300g)
- Calories: 210
- Sugar: 4g
- Sodium: 320mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 11g
- Cholesterol: 0mg
Keywords: Consider adding spinach or kale for extra greens. Adjust spices according to personal preference; paprika or bay leaves can enhance depth of flavor. Leftovers can be stored in an airtight container in the fridge for up to five days.