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Mediterranean Lentil Soup A warm bowl of Mediterranean Lentil Soup with a garnish of fresh lemon and a medley of vegetables like carrots, celery, and kale, offering a perfect balance of comfort and nutrition.

Mediterranean Lentil Soup

This bright, refreshing, and flavorful Mediterranean Lentil Soup is perfect for rainy days, offering hearty lentils and kale with a hint of lemon.
5 from 1 vote
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Course: Main, Soup
Cuisine: Mediterranean, Vegan
Keyword: hearty soup, lentil soup, Mediterranean soup, vegan soup
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 7
Calories: 185kcal
Cost: $8

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.
    Adding lentils and a blend of aromatic spices to the sautéed vegetables, preparing the Mediterranean Lentil Soup for its next layer of flavor.
  • 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.
    Pouring rich vegetable broth into the pot filled with sautéed vegetables and lentils, creating the flavorful base for Mediterranean Lentil Soup.
  • Stir in the kale and let it cook for 3-5 more minutes, until tender. Adjust salt, pepper, and lemon juice to taste.
    A hearty pot of Mediterranean Lentil Soup, brimming with carrots, celery, kale, and lentils, ready to be served with a ladle full of nourishing goodness.

Notes

This soup is perfect when you need a nutritious, filling meal that's full of flavor. Adding lemon right before serving brightens the flavors even more!

Nutrition

Serving: 1.5Cups | Calories: 185kcal (9%) | Carbohydrates: 28g (9%) | Protein: 9g (18%) | Fat: 5g (8%) | Saturated Fat: 0.5g (3%) | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 3.5g | Sodium: 1452mg (63%) | Potassium: 600mg (17%) | Fiber: 11g (46%) | Sugar: 4g (4%) | Vitamin A: 10IU | Vitamin C: 35mg (42%) | Calcium: 6mg (1%) | Iron: 20mg (111%)
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