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MEDITERRANEAN LENTIL SOUP
15

MEDITERRANEAN LENTIL SOUP

NUTRITION
HEALTHY RECIPES
Dec 28, 2024

MEDITERRANEAN LENTIL SOUP

Mediterranean Lentil Soup is a hearty and flavourful dish, perfect for a wholesome meal rich with protein from the lentils and enhanced by the earthy flavours of cumin and garlic. This soup offers a comforting yet vibrant taste experience. Adding fresh vegetables like carrots and onions brings natural sweetness and depth to the soup, while tomato paste adds a tangy richness. This easy-to-make soup is filling and nutritious, making it ideal for lunch or dinner. Garnishing with fresh coriander adds a pop of freshness to every bowl.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Snack, Side

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

Simmer, Stew, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Winter, Family Gathering, Ramadan, Thanksgiving, Easter, Weeknight Dinner, Casual Dinner Party, Soup Night, Cold-Weather Comfort

SPECIAL CONSIDERATION/DIETARY CONCERNS

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

DISH TYPE

Soup, Stew, Entrée, Side

INGREDIENTS

There are the following ingredients for Mediterranean Lentil Soup:

  • 50g lentils
  • ½ carrot, diced
  • ¼ onion, diced
  • 1 garlic clove, minced
  • 1 tbsp tomato paste
  • 1 tbsp olive oil
  • ½ tsp ground cumin
  • Salt and pepper, to taste
  • Fresh coriander, for garnish

FULL NUTRITIONAL INFORMATION

  • Calories: 160 kcal
  • Protein: 6g
  • Fat: 9g
  • Carbohydrates: 18g
  • Fibre: 5g
  • Sodium: 190mg

PREPARATION

  • Sauté Vegetables: Heat olive oil in a pot over medium heat. Add diced onions, carrots and garlic, sautéing for 3-4 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 1-2 minutes, allowing the flavours to meld and develop.
  • Add Lentils And Water: Add the lentils to the pot, followed by 400ml of water (or vegetable broth for more flavour). Bring the mixture to a boil, then reduce heat to a simmer.
  • Simmer Until Tender: Let the soup simmer for 20-25 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.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS

Here are some for the preparation for Mediterranean Lentil Soup:

  • 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, 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

  • Fridge Storage: Store the soup in an airtight container in the fridge 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 fridge before reheating.

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