Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Difficulty Level: Easy
Recipe Yield: 6 servings
Cuisine: Mediterranean
Course: Soup, Main Course
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 4 garlic cloves, minced
- 1½ cups dried brown or green lentils, rinsed
- 1 can (14 ounces) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- 1 bay leaf
- Salt, to taste
- Black pepper, to taste
- 2 cups fresh spinach, chopped
- Juice of 1 lemon
- 2 tablespoons chopped fresh parsley
- Optional: Crumbled feta cheese for serving
Instructions
Step 1: Sauté the Vegetables
Heat the olive oil in a large soup pot over medium heat. Add the diced onion, carrots, and celery. Cook for about 6–8 minutes, stirring occasionally until the vegetables become soft. Stir in the minced garlic and cook for another minute until fragrant.
Step 2: Add the Seasonings
Sprinkle in the cumin, smoked paprika, oregano, thyme, salt, and black pepper. Stir everything together for about one minute to allow the spices to bloom and enhance their flavors.
Step 3: Add Lentils and Broth
Pour in the vegetable broth and add the rinsed lentils, diced tomatoes, and bay leaf. Stir well to combine all the ingredients.
Step 4: Simmer
Bring the soup to a gentle boil. Reduce the heat to low, cover the pot, and let it simmer for 35–40 minutes, or until the lentils are tender and the vegetables are fully cooked.
Step 5: Finish the Soup
Remove the bay leaf. Stir in the chopped spinach and cook for another 2–3 minutes until wilted. Add the fresh lemon juice and chopped parsley. Taste and adjust the seasoning if necessary.
Step 6: Serve
Ladle the soup into bowls and garnish with additional parsley or crumbled feta cheese if desired. Serve with warm crusty bread, pita, or a fresh Mediterranean salad.
Recipe Tips
- Rinse lentils thoroughly before cooking to remove any debris.
- Add extra vegetables like zucchini or bell peppers for additional nutrition.
- A squeeze of fresh lemon brightens the entire soup and enhances the Mediterranean flavors.
- Store leftovers in the refrigerator for up to 5 days.
- Freeze portions in airtight containers for up to 3 months for easy meal prep.
Serving Suggestions
This hearty soup pairs wonderfully with:
- Warm whole-grain bread
- Garlic toast
- Greek salad
- Roasted vegetables
- Hummus with pita bread
Nutrition Information (Per Serving)
- Calories: 285
- Protein: 15g
- Carbohydrates: 38g
- Dietary Fiber: 14g
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 510mg
- Potassium: 760mg
- Sugar: 7g
- Vitamin A: 90% Daily Value
- Vitamin C: 22% Daily Value
- Calcium: 8% Daily Value
- Iron: 28% Daily Value