This easy lentil soup recipe is a healthy and satisfying dish that combines the goodness of lentils with Mediterranean flavors. It’s a vegan lentil soup that can be made in one pot, making cleanup a breeze.
Packed with protein and fiber, this hearty lentil stew is perfect for a nutritious meal. Whether you choose red lentils or brown lentils, this gluten-free lentil soup is budget-friendly and simple to prepare.
Warm and Inviting Mediterranean Flavors
A bowl of hearty Mediterranean lentil soup brings warmth and comfort, making it an ideal choice for any meal. This easy lentil soup recipe combines the goodness of lentils with vibrant vegetables, creating a healthy lentil soup that is both satisfying and nourishing.
With its rich blend of spices and fresh ingredients, this vegan lentil soup stands out as a delicious option for those seeking a plant-based meal. The combination of red and brown lentils provides a high protein soup that is perfect for anyone looking to enjoy a nutritious dish without compromising on flavor.
Simple Preparation for a Hearty Meal
This Mediterranean lentil soup is designed for simplicity, making it a go-to one pot lentil soup for busy weeknights. The preparation time is just 10 minutes, followed by a cooking time of 35 minutes, resulting in a total of 45 minutes to a wholesome meal that serves six.
Gathering fresh ingredients such as carrots, celery, and spinach not only enhances the flavor but also adds a colorful touch to the dish. The use of vegetable broth as a base elevates the taste while keeping the soup gluten-free and budget-friendly.
Flavorful Ingredients That Shine
The heart of this dish lies in its ingredients. Brown or red lentils form the base, simmered with diced tomatoes and a medley of spices like cumin and smoked paprika. These elements contribute to the robust flavor profile that defines a hearty lentil stew.
Incorporating fresh spinach or kale at the end of the cooking process adds a nutritious boost, ensuring each bowl is packed with vitamins. The final touch of lemon juice brightens the soup, making every spoonful refreshing and delightful.
Serving Suggestions for a Cozy Experience
To create a cozy atmosphere, serve the Mediterranean lentil soup in warm bowls, garnished with fresh parsley for an added pop of color. A slice of lemon on the side allows for a personalized touch, letting each diner adjust the brightness to their liking.
Pair this hearty lentil stew with a piece of crusty bread, perfect for dipping and soaking up the delicious broth. The rustic wooden table setting enhances the inviting feel, making it a wonderful dish for gatherings or a comforting solo meal.
Health Benefits of Lentils
Lentils are not only versatile but also packed with nutrients. This healthy lentil soup is rich in protein and fiber, making it a filling option that supports a balanced diet. The inclusion of various vegetables adds essential vitamins and minerals, contributing to overall well-being.
For those looking to maintain a healthy lifestyle, this simple lentil soup is a fantastic choice. It’s a great way to incorporate more plant-based meals into your diet, ensuring you enjoy delicious flavors while nourishing your body.
Why This Soup is a Must-Try
This Mediterranean lentil soup is more than just a meal; it’s an experience. The combination of hearty ingredients, vibrant colors, and inviting aromas creates a dish that is both comforting and satisfying. Whether you’re a seasoned cook or a beginner, this recipe is easy to follow and yields delicious results.
Embrace the warmth of this high protein soup and enjoy the benefits of a healthy, vegan meal that is perfect for any occasion. With its budget-friendly nature and simple preparation, it’s a dish you’ll want to make time and time again.
Simple and Nutritious Lentil Soup Recipe
This Mediterranean lentil soup features tender lentils simmered with vegetables and spices, creating a delicious and nourishing high protein soup. The recipe takes about 45 minutes to prepare and serves 6 people.
Ingredients
- 1 cup brown or red lentils, rinsed
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt, adjust to taste
- 1/2 teaspoon black pepper
- 2 cups fresh spinach or kale, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Fresh parsley for garnish (optional)
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté until softened (about 5-7 minutes). Stir in the minced garlic and cook for another minute.
- Add Lentils and Spices: Add the rinsed lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper to the pot. Bring to a boil.
- Simmer the Soup: Reduce the heat to low and let the soup simmer for 30-35 minutes, or until the lentils are tender.
- Add Greens: Stir in the chopped spinach or kale and cook for an additional 5 minutes until wilted.
- Finish and Serve: Remove from heat and stir in the lemon juice. Adjust seasoning if needed. Ladle the soup into bowls and garnish with fresh parsley if desired.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
Nutrition Information
- Servings: 6 bowls
- Calories: 180kcal
- Fat: 5g
- Protein: 10g
- Carbohydrates: 28g
