Mediterranean Lentil Soup
530 Comments
Oct 10, 2024
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Lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, and wonderfully filling thanks to its plant-based protein. And while there are many variations of lentil soup, this simple and vibrant Mediterranean version is extra special.
Why This Is My Favorite Lentil Soup Recipe
When it comes to this lentil soup, remember—simple doesn’t mean boring. Oh no, this recipe is far from that! It’s packed with flavor and depth, just like my vegetable soup and classic chicken soup. Sweet, slow-cooked vegetables, smoky fire-roasted tomatoes, plenty of herbs, and warming spices all come together in a savory broth to create the best tasting Mediterranean lentil soup. But here’s what else I love about it:
- Lentils are a powerhouse ingredient. I’ve talked about this before when I showed you how to cook lentils (that don’t end up mushy). Lentils are a staple in vegan and vegetarian meals because they’re high in fiber, carbohydrates, and most importantly, protein. That makes this soup not just an appetizer, but a hearty, satiating, complete meal.
- It’s also a simple, budget-friendly option. With pantry staples like lentils, canned tomatoes, and dried herbs as the stars, this recipe uses affordable, everyday ingredients that won’t break the bank.
- It’s perfect for meal prep. I make this recipe often, just to ensure I have leftovers frozen in the freezer. It’s one of my favorite quick-reheat recipes for when I’m in a pinch.
Lentil Soup Ingredients
- Lentils: Green or brown lentils work best in this soup as they hold their shape better than red lentils.
- Mirepoix Vegetables: Chopped celery, carrots, onions, and garlic provide a delicious foundation for this lentil soup.
- Roasted Tomatoes: I’m a big fan of using fire-roasted tomatoes to elevate this recipe while adding a hint of smokiness. If you have trouble finding fire-roasted tomatoes, you can always use regular diced tomatoes.
- Tomato Paste: This simple ingredient definitely intensifies the body of the soup, so I don’t recommend leaving it off. And any leftover tomato paste can be used in my chili recipe or beef stew.
- Leafy Greens: I’m using fresh kale in this recipe to amp up the antioxidants, vitamins, and nutrients. But feel free to add another leafy green like baby spinach.
- Herbs: A simple blend of dried oregano, basil, cumin, and thyme highlights those delicious Mediterranean flavors.
Find the printable recipe with measurements below.
Which Lentils To Use
Green or brown lentils are the best choice for this soup. They have a mild, earthy flavor and soften slightly when cooked, but still hold their shape. Red lentils, on the other hand, break down the fastest and become mushy. French lentils (also called Lentilles du Puy) are great for tossing into a lentil salad due to their firm texture, but they require more cooking time in soups.
How To Make The Best Lentil Soup Recipe
Cook the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until they’re softened.
Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt, and pepper. Stir and toast the spices for 1 to 2 minutes.
Add the remaining ingredients and simmer. Add the lentils, diced tomatoes, and broth. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
Blend the soup. Use an immersion blender to spot-blend for a few seconds. This will break up the chunkiness and give the soup a slightly creamier base. If you don’t have an immersion blender, you could transfer 2 to 3 cups to a regular blender, blend that up, and add it back to the pot.
Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste test the soup, and add extra lemon juice, salt, or pepper before serving.
Cooking Tips
- Garnish your soup with fresh herbs and crispy toppings like crispy shallots or bacon bits (if you’re not vegan). You could even drizzle coconut cream or sprinkle freshly grated parmesan on top for a touch of creaminess.
- Add other ingredients to this soup such as sliced mushrooms, diced potatoes, sweet potatoes, or zucchini. This is a great opportunity to use up any leftover vegetables in your fridge!
- Make it meaty by adding shredded chicken, ground turkey, or ground sausage. Any of these additions would be delicious and add some heft.
- Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
Storage Tips
- To Store: This will stay good in the fridge for 4 to 5 days in an airtight container.
- To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.
- For Reheating: If you’re reheating a single serving, pop it in the microwave for a few minutes until warm. If you’re reheating an entire batch, it’s easier to add it back to a pot and warm it up on the stovetop.
More Fall Soup Recipes
- Cabbage Soup: A great option for a healthy and simple meal.
- Butternut Squash Soup: A must-make for squash season.
- Carrot Ginger Soup: Such a healing and nourishing soup!
- Sweet Potato Soup: A delicious way to enjoy sweet potatoes.
- Tomato Soup: This is for all my tomato lovers.
- Or enjoy these other comforting soup recipes or Mediterranean recipes! And if you want a different lentil soup to try, I’ve got a delicious lemony lentil soup in my Healthy Meal Prep cookbook.
If you make this lentil soup recipe, I’d love to know how it turned out in the comment box below! Your review will help other readers in the community. And if you’re hungry for more healthy food inspiration (and exclusive content), join my free newsletter.
Mediterranean Lentil Soup
Description
Video
Equipment
- Immersion Blender This is my favorite immersion blender and it's super powerful!
- Dutch Oven A solid cast iron pot is an essential for soups and stews.
Ingredients
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Saute the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
- Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
- Simmer. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
- Blend. You can keep the soup chunky, or use an immersion blender to create a more creamy texture, by spot blending for just a few seconds.
- Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Lisa’s Tips
- Each serving is around 2 cups.
- A little tip if you don’t want to open another broth container. You can add 4 cups of broth and 2 cups of water to this recipe because vegetable broth usually comes in 32-ounce containers (4 cups). That way you don’t have a half-used container of broth.
- As the soup sits, the lentils may soak up some of the liquid and thicken up the soup. You can always add more broth or water to thin it out.
- You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
- Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
- To Store: This will stay good in the fridge for up to 5 days in an airtight container.
- To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.
Nutrition
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Recipe originally posted November 2020, but updated to include new photos and information for your benefit!
I had brain surgery January 24 2024. My daughter and husband were with me for my recovery. Since I had your cookbook she made this soup a lot as well as other recipes. This was a hit though as it’s very nourishing. She and her husband wanted your cookbook for Christmas he cooks too. Thank you for such healthy recipes. I love your videos and watch one when I need to relax ha ha.
Happy to hear your surgery went well and that this lentil soup was part of the healing process, Gwendolyn!
The lentil soup is amazing !
I should know, I’m Greek.
Have a happy New Year
Happy to hear you’re loving this lentil soup, Dolores!
I made this today and the broth was really delicious! I usually add potatoes but I decided to stick with your version. Very comforting and tasty soup on cold, wintry days. Thank you!
Happy to hear you’re loving this lentil soup, Angelita!
This soup is the BEST!!! I made it this morning…and followed the recipe, except adding a bit more kale only because I love the green it adds to the soup. It came out fabulous!! I left it Chucky….SOOO Yummy!! This will definitely be my “go-to” lentil soup recipe.
Amazing! I’m so glad you found a lentil soup you love, Darcy.
Soooo flavorful and filling!! Even my two year old ate it!
Wonderful! I’m glad this lentil soup was a hit.
Excellent dish…. I added colorful peppers and 2 tsps of butter once it started to boil, then simmered for 25mins…. Delish!!!
Wonderful! I’m so glad you enjoyed this lentil soup, Nikki.
I made this recently for my best friend while she was visiting. We both loved it with some nice crusty bread. I would definitely make this again.
I’m happy you both loved it!
I made 3x the soup for a gathering and got several compliments on it. It tasted even better the next day. There was enough to freeze some for later, and that is always welcome.
So happy to hear you loved this lentil soup, Karen! And lucky you, as leftovers as the best. Enjoy!
I love this recipe. Easy & nutritious!
In fact every recipe I try from Lisa works every time! Thanks for this wonderful recipes guide.
Hi Raquel – I’m so glad you’re loving this lentil soup!
My favorite go to soup this winter! Easy to prepare. One morning, I sautéed veggies, seasoning and tomato paste and noticed I didn’t have a can of roasted tomatoes. After work, I a picked up a can and finished the recipe. The flavor was amazing!! very hearty meal.
Hi Francine – Happy to hear you’re loving this lentil soup for the winter season!
Second time to make this soup! Delicious both times! Will continue to be a staple!
Wonderful! I’m happy to hear this is a recipe you have on repeat. :)
Made as directed. We just were not fans. Will not make again.
Thanks for giving it a try, Stephanie!
So great! Hearty and flavorful soup!
I’m glad you enjoyed it, Jennye!
Great soup! Made with red lentils.
I’m happy you enjoyed it!
This soup is a big hit! And for my husband to say this is probably his favorite soup I’ve ever made is huge! The soup will remain in my rotation. Making it again tonight. A wonderful bread with this is a great side. Publix has some fantastic breads I have had with the soup
Oh wow, I’ll take that very positive review, haha! Hope you both enjoy the recipe. :)
Easy recipe. A hearty and delicious meal.
Hi Suzanne – I’m so glad you love this lentil soup!
wow…Wow…WOW. This is the best soup I have ever made! And so easy to make. Very delicious and oh so nutritious, too. I will be making this a lot this winter!
Thanks so much, Jack! I’m thrilled you love it!
Hi!
I would like to make this hearty veggie soup, but in my country the fire roasted tomatoes are not available. What can I substitute it with? Thank you!
Hi – you can use any diced tomatoes, no problem. Enjoy!
This recipe knocked it out of the park!
I only wish I’d made bread to go with
It! Made the house smell great while it cooked I had a hard time staying out of it! Thanks for another incredible recipe!
Hi Vickie – Happy to hear you loved this lentil soup!
This soup is fabulous! I only had red lentils so I added them 15 minutes into the simmering time. It turned out great. I will definitely make this soup again.
Hi Terri – Happy to hear you’re loving this lentil soup!