Description
Vegan Mediterranean Lentil Soup is a hearty, nutritious, and flavor-packed dish made with lentils, vegetables, and aromatic Mediterranean spices. This easy one-pot recipe is perfect for a healthy weeknight meal or meal prep, offering plant-based protein, fiber, and comforting warmth in every bowl.
Ingredients
Scale
- 1 cup dry brown or green lentils
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1 bay leaf
- 2 cups fresh spinach or kale
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, and sauté for 5–7 minutes until softened.
- Add minced garlic and cook for 1 minute until fragrant.
- Stir in cumin, oregano, paprika, salt, and pepper, allowing spices to bloom.
- Add diced tomatoes and vegetable broth, stirring well to combine.
- Add lentils and bay leaf, then bring to a boil.
- Reduce heat and simmer for 25–30 minutes, or until lentils are tender.
- Stir in spinach or kale and cook until wilted.
- Remove bay leaf and add lemon juice for brightness.
- Taste and adjust seasoning before serving hot.
Notes
- Rinse lentils thoroughly before cooking to remove debris.
- For a thicker soup, blend a portion and stir back into the pot.
- Adjust spices to taste for a more robust Mediterranean flavor.
- Store leftovers in the fridge for up to 5 days or freeze for up to 3 months.
- Add extra broth when reheating if the soup thickens too much.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg