MEDITERRANEAN LENTIL SOUP

MEDITERRANEAN LENTIL SOUP

Mediterranean Lentil Soup is a nourishing and satisfying dish that combines humble ingredients with bold and earthy flavours. This single-serving recipe is built around protein-rich red lentils simmered in fragrant vegetable broth with diced tomatoes, olive oil, cumin and black pepper. It’s a quick and wholesome option, ideal for lunch or a light dinner, delivering fibre, vitamins and plant-based nutrients in every spoonful. The soup boasts a silky texture from the cooked lentils and a vibrant colour from the tomatoes, making it visually inviting and flavourful. Its simplicity makes it perfect for beginners and busy professionals seeking comfort without complexity. Best of all, it’s vegan, gluten-free and incredibly budget-friendly. Pair it with a warm pita or a crisp salad for a balanced meal that’s light yet filling and ideal for year-round enjoyment.

RECIPE CATEGORY

Soups & Stews

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Simmer

OCCASION/HOLIDAY

Casual Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

Here is a list of ingredients for Mediterranean Lentil Soup:

• ¼ cup red lentils

• ½ cup vegetable broth

• 1 tablespoon diced tomatoes

• ½ teaspoon olive oil

• ¼ teaspoon cumin

• ¼ teaspoon black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 196.1 kcal

• Carbohydrates: 31.8 g

• Protein: 12.1 g

• Fat: 3 g

• Saturated Fat: 0.4 g

• Fiber: 5.7 g

• Sugar: 1.4 g

• Sodium: 39.2 mg

• Potassium: 378.2 mg

• Calcium: 34.3 mg

• Iron: 3.7 mg

PREPARATION

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

• Rinse Lentils: Rinse the red lentils thoroughly under cold water until the water runs clear.

• Heat Olive Oil: In a small saucepan, heat olive oil over medium heat.

• Add Tomatoes And Spices: Add diced tomatoes, cumin and black pepper. Stir for 1 minute to release flavours.

• Add Lentils And Broth: Pour in the rinsed lentils and vegetable broth. Stir it to combine.

• Simmer Gently: Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer it for 15–20 minutes or until lentils are soft.

• Adjust Texture: For a smoother soup, mash lightly with a spoon or use a stick blender for partial blending.

• Serve Warm: Pour into a bowl and serve it hot. Garnish with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for Mediterranean Lentil Soup:

• Rinse Lentils Well: Removing excess starch prevents cloudiness and enhances texture.

• Use Fresh Spices: Freshly ground cumin and pepper enhance flavour depth.

• Watch The Simmer: Keep the heat low to avoid burning or over-thickening.

• Adjust Consistency: Add more broth if the soup becomes too thick during cooking.

• Garnish To Finish: Add parsley, lemon juice or smoked paprika for added dimension.

VARIATIONS

• Add Garlic And Onion: Add garlic and onion. Sauté it with tomatoes for a more affluent base.

• Include Leafy Greens: Stir in spinach or kale for extra nutrition in the last 5 minutes.

• Spice It Up: Add chilli flakes or harissa for a spicier version.

• Boost Protein: Stir in cooked chickpeas or white beans.

• Make It Creamy: Blend thoroughly and stir in a coconut or almond milk splash for creaminess.

PREPPING AND STORAGE

• Fridge Storage: Store in an airtight container in the fridge for up to 3 days. Reheat it over low flame and stir it occasionally.

• Freezing Instructions: Let the soup cool completely, then freeze in individual containers for up to 2 months. Thaw overnight in the fridge and reheat gently.

• Meal Prep Tip: Double or triple the recipe to portion out for weekday lunches or dinners.