Description
This Mediterranean Lentil Soup is a hearty, flavorful, and nutritious dish packed with fire-roasted tomatoes, green or brown lentils, and fresh kale, all simmered in a savory blend of herbs and spices. Perfect for a comforting meal, it can be made chunky or creamy to suit your preference and offers a healthy way to enjoy a classic Mediterranean-inspired soup.
Ingredients
Scale
Vegetables and Aromatics
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves of garlic, minced
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Spices and Seasonings
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
Liquids and Lentils
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Instructions
- Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring them for 4 to 5 minutes until the onion becomes translucent and the vegetables are slightly softened.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper to the pot. Stir well and toast the spices for 1 to 2 minutes to release their aromas and intensify flavors.
- Simmer the soup: Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir everything together and bring the mixture to a boil. Once boiling, reduce the heat to low, partially cover the pot with a lid, and let it simmer for 25 to 30 minutes until the lentils are tender.
- Blend to desired texture: Decide if you want your soup chunky or creamy. Use an immersion blender to pulse blend sections of the soup for a few seconds if you prefer a creamier consistency, or leave it as is for chunkiness.
- Finish with kale and lemon: Stir in the sliced kale and lemon juice. Allow the soup to simmer gently for another 1 to 2 minutes to soften the kale. Taste the soup and adjust seasoning with additional lemon juice, salt, or pepper as needed before serving.
Notes
- Each serving is approximately 2 cups.
- If you want to avoid opening multiple broth containers, use 4 cups of broth plus 2 cups of water since broth typically comes in 32-ounce (4-cup) containers.
- The soup may thicken as it sits due to the lentils absorbing liquid; add more broth or water to thin if necessary.
- You can substitute 3 teaspoons of Italian seasoning instead of using oregano, basil, and thyme individually.
- To make this soup in a slow cooker, add all ingredients except the kale and lemon juice and cook on high for 5 to 6 hours or low for 7 to 8 hours. Pulse blend 2 to 3 cups of soup until semi-smooth, stir it back in, then add kale and lemon juice before serving.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freeze in a freezer-safe container or silicone tray for up to 3 months to preserve freshness and convenience.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 6g
- Sodium: 320mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
