This Mediterranean Lentil Soup brings together earthy lentils, tender vegetables, and warm spices like cumin and cinnamon in a bright, lemony broth. The first time I made this soup, I couldn't believe something so simple could taste this good. It's vegan, filling, and comes together in about an hour with ingredients you probably already have.
If you're looking for more cozy dinner recipes, you'll also love this Easy Zuppa Toscana Soup Recipe or this Best Cauliflower Gratin Recipe or Delicious Cattle Drive Casserole Recipe for nights when you want something warm and comforting.
Why You'll Love This Mediterranean Lentil Soup
This Mediterranean Lentil Soup checks all the boxes without trying too hard. It's:
Budget-friendly. The whole pot costs under $7, and it feeds a crowd. Lentils are one of the most affordable plant-based proteins you can buy, and they stretch beautifully in soups.
Naturally healthy. Packed with fiber, protein, and nutrients from all those vegetables. You're getting kale, carrots, celery, and garlic in every spoonful.
Easy to make. There's no fancy technique here. Just sauté, simmer, and season. Perfect for beginners or anyone who wants a simple vegan soup without a lot of fuss.
Great for meal prep. This Mediterranean Lentil Soup actually tastes better the next day. Make a big batch on Sunday and you've got lunches sorted for the week.
Flexible. Swap the kale for spinach, use red lentils if that's what you have, or skip the cinnamon if you're not feeling it. This hearty vegetable soup adapts to what's in your pantry.
Jump to:
Mediterranean Lentil Soup Ingredients
Here's what goes into this Mediterranean Lentil Soup for cold days.
See Recipe Card Below This Post For Ingredient Quantities
Olive oil: Adds richness and helps the vegetables soften. Extra virgin olive oil gives the best flavor if you have it.
Yellow onion: Forms the flavor base. Diced small so it melts into the soup and sweetens as it cooks.
Carrots: Add natural sweetness and color. They soften beautifully during the simmer.
Celery: Brings a subtle earthiness and balances the sweetness from the carrots and onion.
Garlic: Five cloves might sound like a lot, but they mellow out as they cook and add so much depth.
Ground cumin: The warm, earthy backbone of this soup. Cumin is essential in Mediterranean cooking and pairs perfectly with lentils.
Cinnamon: Just a hint adds warmth without making the soup taste like dessert. It's a classic spice in Mediterranean lentil soups.
Brown or green lentils: These hold their shape during cooking and have a hearty, earthy flavor. Green lentils work just as well.
Vegetable broth: The liquid base that brings everything together. Use low-sodium if you want to control the salt level.
Lemon juice: Brightens the entire soup and cuts through the earthiness of the lentils. Fresh-squeezed tastes best.
Kale: Adds color, texture, and nutrients. It wilts down quickly and stays tender in the broth.
Salt and black pepper: Essential for bringing out all the other flavors. Taste and adjust at the end.
How To Make Mediterranean Lentil Soup
A simple explanation to get you started without overthinking it.
Rinse lentils: Rinse the lentils in a strainer under cold water until the water runs clear. This removes any dust or debris and helps them cook evenly.
Sauté vegetables: Heat the olive oil in a large soup pot over medium-high heat. Add the diced onion, carrots, and celery. Cook, stirring frequently, for 6-7 minutes until the vegetables are tender and the onion turns translucent. Season with a pinch of salt and pepper to help draw out moisture.
Add spices and garlic: Stir in the crushed garlic, cumin, and cinnamon. Cook for about 60 seconds, just until the garlic smells fragrant and the spices bloom. You'll know it's ready when your kitchen smells amazing.
Toast lentils: Add the rinsed lentils to the pot and stir them around for 1-2 minutes. This light toasting step deepens their flavor and helps them absorb the spices.
Add liquids and simmer: Pour in the vegetable broth and lemon juice. Bring everything to a boil, then reduce the heat to low. Let it simmer gently for 30-45 minutes until the lentils are tender but not mushy. Stir occasionally to keep anything from sticking to the bottom.
Finish with kale: Stir in the chopped kale and let it wilt for 2-3 minutes. Taste the soup and add more salt, pepper, or lemon juice as needed. Serve hot with crusty bread or pita.
Smart Substitutions
No kale? Swap in fresh spinach, Swiss chard, or even frozen spinach. Add it at the very end so it doesn't overcook.
Different lentils? Red lentils break down faster and create a creamier soup. They'll be done in about 20 minutes. Yellow lentils work the same way.
Can't find fresh lemon juice? Bottled works in a pinch, though fresh tastes brighter. You can also finish with a splash of red wine vinegar for tang.
Want it creamier? Blend half the soup with an immersion blender, then stir it back in. You'll get a thicker, cozier texture while keeping some whole lentils for bite.
Add protein? Toss in cooked chicken, sausage, or chickpeas if you want to make it heartier.
Equipment For Mediterranean Lentil Soup
You don't need anything fancy for this simple Mediterranean Lentil Soup.
Large soup pot: A 5-6 quart pot works perfectly. You need enough room for everything to simmer without boiling over.
Strainer: For rinsing the lentils before cooking.
Knife and cutting board: To prep your vegetables. Sharp knife makes dicing faster and safer.
Wooden spoon or ladle: For stirring and serving.
Storage and Reheating Tips
This Mediterranean Lentil Soup stores beautifully, which makes it perfect for meal prep.
In the fridge: Let the soup cool completely, then transfer to an airtight container. It'll keep for 4-5 days. The flavors actually deepen overnight, so leftovers taste even better.
In the freezer: Freeze in individual portions or one large container for up to 3 months. Leave a little space at the top since liquids expand when frozen.
Reheating: Warm on the stovetop over medium heat, adding a splash of broth or water if it's thickened up. Microwave individual portions for 2-3 minutes, stirring halfway through.
Pro tip: The lentils absorb liquid as they sit, so your soup will get thicker over time. Just thin it out with a bit of broth when reheating.
Expert Tips
Don't skip the lemon. That bright, acidic hit at the end is what makes this soup special. Taste and adjust until it's just right.
Toast those lentils. That extra minute or two in the pot with the spices makes a noticeable difference in the final flavor.
Let it simmer low and slow. Rushing the simmer can leave your lentils undercooked or unevenly tender. Give them time to soften completely.
Season at the end. The soup reduces as it cooks, concentrating the salt. Always taste before serving and adjust the seasoning then.
Use good broth. Since broth is the base, quality matters. Homemade or a flavorful store-bought brand makes a difference you can taste.
Serving Ideas
This Mediterranean Lentil Soup is delicious on its own, but here are some ideas to make it even better.
With crusty bread: Warm sourdough or whole grain bread is perfect for dipping and soaking up that lemony broth.
Over rice or quinoa: Spoon the soup over a scoop of cooked grains for an extra-filling meal.
Topped with fresh herbs: A handful of chopped parsley or cilantro adds freshness and color right before serving.
With a dollop of yogurt: If you're not keeping it vegan, a spoonful of Greek yogurt or sour cream adds creaminess and tang.
FAQ
What are the common mistakes in making lentil soup?
The biggest mistake is adding salt too early, which can make lentils tough and slow down cooking. Wait until the lentils are tender before seasoning fully. Another common issue is not rinsing the lentils, which can make the soup cloudy. A quick rinse under cold water fixes that. Also, don't skip the toasting step for the lentils and spices. It only takes two minutes but adds so much flavor.
What is Mediterranean lentil soup?
Mediterranean lentil soup is a hearty, plant-based soup common throughout Greece, Turkey, Italy, and the Middle East. It typically features lentils simmered with vegetables, olive oil, garlic, and warm spices like cumin. The Mediterranean version is lighter and brighter than other lentil soups, often finished with lemon juice or vinegar. It's naturally vegan, packed with protein and fiber, and served as a main dish with bread.
Is lentil soup healthy or fattening?
Mediterranean Lentil Soup is incredibly healthy and not fattening at all. Lentils are high in protein and fiber, which keep you full longer and support healthy digestion. This recipe has only 185 calories per serving with 9 grams of protein and 11 grams of fiber. The soup is low in fat and packed with vitamins from the vegetables. It's a perfect choice if you're looking for vegan comfort food that's also nutritious.
Can you have lentils on a Mediterranean diet?
Absolutely! Lentils are a staple in Mediterranean diet recipes. They're one of the main sources of plant-based protein in the region and appear in soups, stews, salads, and side dishes. The Mediterranean diet emphasizes legumes like lentils, chickpeas, and beans as part of a healthy eating pattern. This soup fits perfectly into that way of eating since it's rich in vegetables, uses olive oil, and includes plenty of herbs and spices.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Mediterranean Lentil Soup
Mediterranean Lentil Soup
Ingredients
- 2 tablespoon olive oil for sautéing vegetables
- 1 large yellow onion diced small (adds sweetness and depth)
- 2 medium carrots diced small (adds natural sweetness)
- 3 stalks celery diced small (adds texture and flavor)
- 5 cloves garlic crushed (adds aromatic flavor)
- 2 teaspoon ground cumin adds a warm, earthy flavor
- 1 teaspoon cinnamon adds warmth and depth
- 1 cup uncooked brown or green lentils provides protein and fiber
- 8 cups vegetable broth use low-sodium for less salt
- 4 oz. lemon juice freshly squeezed for brightness
- 3 cups kale chopped and lightly packed (adds a hearty green, use curly or flat leaf)
- 1 teaspoon salt adjust based on broth used
- 2 teaspoon freshly cracked black pepper for seasoning
Instructions
- Rinse the lentils in a strainer under cold water until the water runs clear.
- Heat olive oil in a large soup pot over medium-high heat. Add onions, carrots, and celery. Sauté until softened, about 6-7 minutes, stirring frequently. Season with salt and pepper.
- Stir in garlic, cumin, and cinnamon. Cook for about 60 seconds, or until fragrant.
- Add the rinsed lentils to the pot and stir to coat with the spices. Toast the lentils for 1-2 minutes.
- Pour in vegetable broth and lemon juice, then bring the soup to a boil. Reduce heat and let it simmer for 30-35 minutes, or until lentils are tender.
- Stir in the kale and let it cook for 3-5 more minutes, until tender. Adjust salt, pepper, and lemon juice to taste.
Leave a Reply