Hearty Mediterranean Lentil Soup with Fresh Vegetables

This Mediterranean lentil soup is the kind of recipe that becomes even better the next day. Dry lentils cook directly in the broth, while carrots, celery, tomatoes, and herbs build a rich, savory base.

Mediterranean Lentil Soup

This version is practical for weeknight dinners and meal prep. First, you build flavor with sofrito-style vegetables; next, the lentils simmer until tender. Finally, finish with lemon and fresh parsley to brighten the bowl.

Ingredients

• 1 1/2 cups brown or green dry lentils, rinsed
• 1 tablespoon extra-virgin olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 3 ripe Roma tomatoes, chopped
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 bay leaf
• 6 cups vegetable broth or water
• 2 cups chopped kale or spinach
• Juice of 1 lemon
• Sea salt, black pepper and fresh parsley, to taste

Instructions

1. First, warm the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery for 7 to 8 minutes until softened.
2. Next, add the garlic, tomatoes, cumin, and oregano. Cook until the tomatoes begin to soften and release their juices.
3. Then add the lentils, bay leaf, and broth. Bring the pot to a boil, then reduce heat to a gentle simmer.
4. Cook partially covered for 30 to 35 minutes, until the lentils are tender. Stir occasionally, and adjust liquid if needed.
5. Finally, stir in the greens for the last five minutes. Remove the bay leaf and finish with lemon juice, chopped parsley, salt, and pepper.

Why lentils are so satisfying

Lentils supply both plant protein and fiber, a combination that supports steady fullness. They also provide iron, folate, and potassium, which contribute to balanced meals.

Storage

Refrigerate leftovers for up to five days. Because the lentils will continue absorbing liquid, loosen the soup with water or broth while reheating. For more practical recipes and meal ideas, visit The Nutrient for additional inspiration.