Easy Mediterranean Red Lentil and Vegetable Soup Recipe

Introduction

This Easy Mediterranean Red Lentil and Vegetable Soup is a wholesome, comforting dish perfect for any day of the week. Packed with fresh vegetables and warm spices, it’s both nutritious and flavorful, making it a satisfying choice for lunch or dinner.

Ingredients

• ½ cup red lentils (rinsed)
• 1 tablespoon extra virgin olive oil
• ½ medium onion (diced)
• 1 garlic clove (minced)
• 1 large carrot (sliced)
• 1 celery stalk (diced)
• 1 large potato (diced)
• 1 tablespoon tomato paste
• ½ teaspoon freshly crushed cumin seeds (or ground cumin)
• ¼ teaspoon dried oregano
• ¼ teaspoon dried thyme
• ½ teaspoon chili flakes
• 1 vegetable bouillon cube
• Salt (to taste)
• Freshly ground black pepper (to taste)
• 4 cups water
• 2 cups fresh spinach (about 100 g)
• ½ teaspoon fresh lemon juice
• Fresh parsley (chopped)

Instructions

1. Step 1: Heat the olive oil in a pot over medium heat. Add the diced onion and minced garlic, sautéing until they are slightly softened and fragrant.
2. Step 2: Add the diced celery, sliced carrot, and diced potato to the pot. Cook for 4-5 minutes, stirring occasionally to combine the flavors.
3. Step 3: Stir in the crushed cumin seeds, dried oregano, dried thyme, freshly ground black pepper, chili flakes, and the vegetable bouillon cube. Sauté for about 30 seconds until aromatic.
4. Step 4: Add the tomato paste and mix well by sautéing briefly to blend it with the spices and vegetables.
5. Step 5: Pour in the water and add the rinsed red lentils. Stir everything together, cover the pot, and bring the mixture to a gentle boil.
6. Step 6: Reduce the heat and let the soup simmer for 15-20 minutes, or until the lentils are fully cooked and tender.
7. Step 7: Taste the soup and adjust the seasoning with salt and black pepper as desired.
8. Step 8: Use a stick immersion blender to blend the soup until slightly chunky. Alternatively, carefully transfer about half of the soup to a blender, blend until smooth, then return it to the pot.
9. Step 9: Add the fresh spinach to the soup and cook just until wilted to retain its vibrant color and nutrients.
10. Step 10: Turn off the heat, then stir in the fresh lemon juice and chopped parsley. Serve the soup warm, optionally topped with chili oil or a sprinkle of Parmesan cheese for extra flavor and richness.

Tips & Variations

• For a creamier texture, blend more of the soup or add a splash of coconut milk before serving.
• Swap fresh spinach with kale or Swiss chard for a different leafy green option.
• Add a pinch of smoked paprika for a subtle smoky flavor.
• Use vegetable broth instead of water for a richer base.

Storage

Store any leftover soup in an airtight container in the refrigerator for up to 3 days. When reheating, warm gently on the stove or in the microwave, adding a little water if the soup has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lentils for this soup?

This recipe works best with red lentils as they cook quickly and break down to create a creamy texture. Other lentils like green or brown may require longer cooking times and will produce a less smooth soup.

Is this soup suitable for freezing?

Yes, this soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. It can be frozen for up to 2 months. Thaw overnight in the refrigerator and reheat gently before serving.

Easy Mediterranean Red Lentil and Vegetable Soup Recipe

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★★★★★

4.4 from 133 reviews

• Author: Harper
• Total Time: 35 minutes
• Yield: 3 servings 1x
• Diet: Vegan

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Description

This Easy Mediterranean Red Lentil and Vegetable Soup is a hearty, nutritious dish packed with vibrant vegetables, red lentils, and aromatic Mediterranean spices. Perfect for a cozy meal, it features a blend of cumin, oregano, thyme, and a mild chili kick, finished with fresh spinach and lemon juice for brightness.

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Ingredients

Scale 1x2x3x

Soup Base

• ½ cup red lentils (rinsed)
• 1 tablespoon extra virgin olive oil
• ½ medium onion (diced)
• 1 garlic clove (minced)
• 1 large carrot (sliced)
• 1 celery stalk (diced)
• 1 large potato (diced)
• 1 tablespoon tomato paste
• ½ teaspoon freshly crushed cumin seeds (or ground cumin)
• ¼ teaspoon dried oregano
• ¼ teaspoon dried thyme
• ½ teaspoon chili flakes
• 1 vegetable bouillon cube
• Salt (to taste)
• Freshly ground black pepper (to taste)
• 4 cups water

Finishing Ingredients

• 2 cups fresh spinach (about 100 g)
• ½ teaspoon fresh lemon juice
• Fresh parsley (chopped)

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Instructions

1. Heat the oil and sauté aromatics: Heat the olive oil in a pot over medium heat. Add the diced onion and minced garlic, sautéing until they are slightly softened and fragrant.
2. Add vegetables: Stir in the diced celery, sliced carrot, and diced potato. Cook for about 4 to 5 minutes, stirring occasionally to soften the vegetables.
3. Add spices and bouillon: Mix in the crushed cumin seeds, dried oregano, dried thyme, freshly ground black pepper, chili flakes, and the vegetable bouillon cube. Sauté for about 30 seconds until the spices become aromatic.
4. Incorporate tomato paste: Add the tomato paste and cook while stirring to combine it well with the vegetables and spices.
5. Add water and lentils, bring to boil: Pour in 4 cups of water and add the rinsed red lentils. Stir well, cover the pot, and bring the mixture to a gentle boil.
6. Simmer the soup: Reduce the heat to low and let the soup simmer uncovered or partially covered for about 15 to 20 minutes, until the lentils are fully cooked and tender.
7. Adjust seasoning: Taste the soup and add salt and more black pepper as needed to suit your preference.
8. Blend soup partially: Using a stick immersion blender, pulse the soup until it is slightly chunky, or carefully transfer about half the soup to a standalone blender, blend until smooth or slightly chunky, then return to the pot.
9. Add spinach: Stir fresh spinach into the soup and cook just until it wilts, about 1 to 2 minutes.
10. Finish with lemon and parsley: Turn off the heat. Stir in the fresh lemon juice and chopped parsley. Serve the soup warm. Optional toppings include chili oil or a sprinkle of Parmesan cheese for extra flavor and richness.

Notes

• For a spicier kick, increase the chili flakes or add a small pinch of cayenne pepper.
• Red lentils cook quickly and tend to break down, giving the soup a creamy texture without cream.
• You can substitute fresh spinach with kale or Swiss chard if preferred, but adjust the cooking time accordingly.
• To keep the soup vegan, omit the Parmesan cheese topping or use a plant-based alternative.
• Leftovers will keep well refrigerated for up to 3 days or freeze well for up to 1 month.
• Use gluten-free vegetable bouillon if a gluten-free diet is needed.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean

Keywords: Mediterranean soup, red lentil soup, vegetable soup, vegan soup, healthy soup, easy soup recipe, lentils, spinach, cumin soup