HEARTY MEDITERRANEAN LENTIL SOUP WITH CUMIN

HEARTY MEDITERRANEAN LENTIL SOUP WITH CUMIN

Hearty Mediterranean Lentil Soup With Cumin is a comforting and flavourful dish that brings together wholesome ingredients and bold spices. The protein-rich lentils form the heart of this soup, simmered with carrots, onions and garlic to create natural sweetness and depth. Tomato paste adds richness, while cumin infuses the broth with earthy warmth and a hint of spice. Each spoonful is hearty yet balanced, offering nourishment that feels both filling and light. The fresh coriander sprinkled on top adds a refreshing finish, elevating the dish with colour and brightness. This soup is perfect for lunch or dinner, which is a satisfying option for busy weekdays or cosy evenings. The Hearty Mediterranean Lentil Soup With Cumin is a nutritious, simple to prepare and full of Mediterranean flair, which is a timeless recipe you will return to again and again.

RECIPE CATEGORY

Lunch, Dinner, Side

SERVING SIZE

1

CUISINE

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

Simmer, Stew, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Winter, Family Reunion, Ramadan, Thanksgiving, Easter, Casual Dinner Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Low Sodium, Low Cholesterol, Vegan, Vegetarian, Organic, Wheat / Gluten-Free, Quick & Easy, Kid-Friendly

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Hearty Mediterranean Lentil Soup With Cumin:

• 50 grams | 1.76 ounces | about ¼ cup dry lentils, rinsed
• 50 grams | 1.76 ounces | ½ medium carrot, diced
• 40 grams | 1.41 ounces | ¼ medium onion, diced
• 3 grams | 0.11 ounces | 1 garlic clove, minced
• 15 grams | 0.53 ounces | 1 tablespoon tomato paste
• 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
• 60 grams | 0.02 ounces | ½ teaspoon ground cumin
• 1 gram | 0.04 ounces | 1 tablespoon fresh coriander, chopped (garnish)
• 5 grams | 0.05 ounces | ¼ teaspoon fine sea salt
• 30 grams | 0.01 ounces | ¼ teaspoon black pepper, freshly ground

FULL NUTRITIONAL INFORMATION

• Calories: 352 kilocalories
• Fat: 14.6 grams
• Saturated Fat: 2.0 grams
• Carbohydrate: 43.0 grams
• Sugar: 6.5 grams
• Fibre: 16.3 grams
• Sodium: 709 milligrams
• Protein: 14.0 grams
• Calcium: 75 milligrams
• Potassium: 700 milligrams
• Iron: 4.50 milligrams

PREPARATION

These steps are followed for the preparation of Hearty Mediterranean Lentil Soup With Cumin:

• Sauté Vegetables: Heat olive oil in a pot over medium heat. Add diced onions, carrots and garlic, sautéing for 3 to 4 minutes until softened and fragrant.
• Add Tomato Paste And Cumin: Stir in the tomato paste and ground cumin, mixing well to coat the vegetables. Cook for 1 to 2 minutes, allowing the flavours to meld and develop.
• Add Lentils And Water: Add the lentils to the pot, followed by 400 millilitres of water (or vegetable broth for more flavour). Bring the mixture to a boil, then reduce the heat to a simmer.
• Simmer Until Tender: Let the soup simmer for 20 to 25 minutes or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
• Season And Adjust: Season the soup with salt and pepper to taste. Adjust the consistency with more water if the soup becomes too thick during cooking.
• Serve With Garnish: Ladle the soup into a bowl, garnish it with freshly chopped coriander and serve it hot. The fresh coriander adds a burst of flavour and colour.

PREPARATION TIME

10 minutes

COOKING TIME

25 minutes

TIPS

Here are some helpful tips for the preparation for Hearty Mediterranean Lentil Soup With Cumin:

• Use Vegetable Broth: For extra depth of flavour, use vegetable broth instead of water to simmer the soup.
• Soak Lentils (Optional): If using larger lentils, soaking them for 20 minutes before cooking will reduce cooking time and enhance their texture.
• Spice It Up: If you like a spicier kick, add a pinch of chilli flakes or cayenne pepper with the cumin.
• Thicker Soup: For a thicker consistency, blend a portion of the soup and stir it back in. This will give a creamier texture without needing cream.

VARIATIONS

• Add Vegetables: You can add other vegetables like diced potatoes, zucchini or celery for more texture and nutrition.
• Protein Boost: Add cooked chickpeas or white beans for a heartier soup. They complement the lentils and make the dish more filling.
• Lemon Twist: Add a squeeze of fresh lemon juice before serving for a bright and zesty finish that complements the earthy lentils.
• Herbs: Add fresh thyme or bay leaves while simmering for a more aromatic soup. Remove them before serving.

PREPPING AND STORAGE

• Refrigerator Storage: Store the soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave.
• Freezing: This lentil soup freezes well. Store in an airtight container or freezer-safe bag for up to 3 months. Thaw overnight in the refrigerator before reheating.