Description
Hearty Lentil Soup from Mediterranean traditions brings warmth and nutrition to your table. Wholesome ingredients blend seamlessly, creating a comforting meal you’ll savor with each nourishing spoonful.
Ingredients
Scale
- 1 cup (200g) dried lentils (green, brown, or red)
- 6 cups (1.5L) vegetable or chicken broth
- 1 (14.5 oz/400g) can diced tomatoes
- 2 cups (60g) chopped fresh spinach or kale (optional)
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 tbsps olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ¼ tsp red pepper flakes (optional)
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 1 tbsp lemon juice (optional, for brightness)
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Sauté Base: Heat olive oil in a large pot over medium heat, adding onions, carrots, and celery. Cook until vegetables soften and become translucent, releasing their natural sweetness and creating a flavor foundation.
- Spice Infusion: Stir in minced garlic, cumin, paprika, turmeric, and red pepper flakes. Toast spices briefly to amplify their aromatic essence and develop a deep, complex flavor profile.
- Liquid Integration: Pour broth into the pot, introducing rinsed lentils and stirring to ensure even distribution. Bring the mixture to a gentle boil, then reduce heat and simmer partially covered for 25-30 minutes until lentils reach a creamy, tender consistency.
- Flavor Refinement: Season with salt and black pepper, adjusting to taste. Enhance the soup’s brightness by adding a squeeze of fresh lemon juice and scattering chopped parsley across the surface.
- Serving Finale: Ladle the steaming soup into bowls, presenting a nourishing, hearty dish that showcases the earthy depth of lentils and a harmonious blend of spices.
Notes
- Spice Blooming Technique: Toast ground spices briefly in oil to unlock their full aromatic potential and enhance the soup’s depth of flavor.
- Lentil Texture Control: Monitor liquid levels during simmering to prevent overcooking, ensuring lentils remain creamy yet maintain a slight bite.
- Vegetarian Protein Boost: Add quinoa or extra legumes to increase protein content for plant-based diet variations.
- Quick Flavor Enhancement: Reserve some sautéed vegetables as garnish to add textural contrast and fresh vegetable brightness when serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 7
- Calories: 150
- Sugar: 3g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg