Mediterranean Lentil Soup

This hearty Mediterranean lentil soup is packed with green or brown lentils, vegetables, fire-roasted tomatoes, warming spices, kale, and fresh lemon. It takes about 45 minutes from start to finish and serves 4.

Ingredients

¼ cup extra-virgin olive oil

1 medium yellow onion, finely diced

2 medium carrots, finely diced

2 celery ribs, finely diced

2 tbsp tomato paste

3–4 cloves garlic, minced

2 tsp ground cumin

1 tsp dried oregano

1 tsp dried basil

1 tsp dried thyme

Salt and freshly ground black pepper, to taste

1 can (28 oz) fire-roasted diced tomatoes

6 cups low-sodium vegetable broth

1 cup green or brown lentils, rinsed

3 kale leaves, stems removed and sliced

Juice of 1 lemon (about 3 tbsp)

Instructions

Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 4–5 minutes, until softened.

Add the aromatics: Stir in tomato paste, garlic, cumin, oregano, basil, thyme, salt, and pepper. Cook for 1–2 minutes, allowing the spices to become fragrant.

Add the soup ingredients: Pour in the fire-roasted tomatoes and vegetable broth. Add the rinsed lentils and stir well.

Simmer: Bring the soup to a boil, then reduce the heat to low. Partially cover and simmer for 25–30 minutes, until the lentils are tender.

Blend slightly: For a creamier texture, use an immersion blender to blend a small portion of the soup directly in the pot. You can also leave it completely chunky.

Add kale and lemon: Stir in the sliced kale and fresh lemon juice. Simmer for another 1–2 minutes, just until the kale softens.

Season and serve: Taste and adjust the salt, pepper, or lemon juice. Serve warm with an extra drizzle of olive oil and fresh herbs if desired.

Tips

Green or brown lentils work best because they hold their shape better than red lentils.

If the soup becomes too thick after sitting, add a little extra broth or water.

You can substitute baby spinach for kale.

For a slow-cooker version, cook everything except the kale and lemon on high for 5–6 hours or low for 7–8 hours, then stir in the kale and lemon at the end.

Store leftovers in the refrigerator for 4–5 days or freeze for up to 3 months.

Nutrition per serving: approximately 420 calories, 18 g protein, and 22 g fiber.