This Mediterranean red lentil and vegetable soup is the kind of comfort food that's both wholesome and easy to make. Loaded with protein and fiber rich red lentils, hearty vegetables, and warm spices, it's a satisfying, well-balanced meal. Serve it with crusty bread, and you're good to go.
Note: This recipe was originally published in 2020 and has been updated with an improved recipe and fresh details.
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Red lentils are cooked in a tomato-based broth with onions, garlic, carrots, and spinach, infused with cumin, oregano, thyme, and chili flakes. To brighten things up, I finish the soup with lemon juice and fresh parsley.
This soup is naturally vegetarian and made with simple, fresh ingredients. Everything cooks in one pot, making it a great option for busy weeknights.
Ingredients You'll Need
Here are a few important notes about the ingredients. For measurements, see the recipe card below.
- Red lentils: Skinless and quick to cook. Brown or green lentils can be used as well. Soaking them for about an hour gives the best texture and taste.
- Extra virgin olive oil: Used for sautéing. You can substitute it with any neutral oil.
- Aromatics: Onion and garlic create the flavor base of the soup.
- Cumin: Freshly crushed cumin seeds add more flavor, but ground cumin works just fine if you're short on time.
- Oregano and thyme: These dried herbs add a mild, earthy flavor. Use them sparingly so they don't overpower the soup.
- Vegetables: Carrot, celery, and potato add body and texture to the soup. Other vegetables like french beans, green peas, and zucchini also work well.
- Tomato paste: I used tomato paste, but fresh tomatoes work just as well if that's what you have.
- Vegetable bouillon cube: Vegetable bouillon cube adds savory depth, but you can use stock instead. Use an equal amount in place of the water.
- Spinach: Added at the end so it wilts without overcooking. Kale can be used as well.
- Lemon juice: Brightens the soup and balances the flavor.
- Parsley: Adds freshness and a pop of color. Cilantro works well too.
Instructions (Step-By-Step)
1. Heat the oil in a pot over medium heat. Add the onion and garlic and sauté until slightly softened.
2. Add the celery, carrot, and potato. Cook for about 4-5 minutes, stirring occasionally.
3. Stir in the crushed cumin seeds, oregano, thyme, ground pepper, chili flakes, and vegetable bouillon cube. Sauté for about 30 seconds until aromatic.
4. Add the tomato paste and saute to mix.
5. Pour in the water and add the lentils. Stir, cover, and bring to a gentle boil.
6. Lower the heat and let the soup simmer for about 15-20 minutes until the lentils are fully cooked.
7. Taste and adjust seasoning with salt and black pepper as needed.
8. Blend it until slightly chunky using a stick immersion blender, or carefully transfer about half of the soup to a blender, let it cool slightly, then blend and return it to the pot.
9. Add the spinach and cook just until wilted.
10. Turn off the heat and stir in the lemon juice and chopped parsley. Serve warm. You can also top this mediterranean red lentil soup with chili oil or a little Parmesan cheese for extra flavor and richness.
Tips
- Too thick: Add a splash of water or broth to reach the desired consistency.
- Too thin: Simmer a little longer to thicken.
- Adjust the spice level: Add more or less chili flakes to suit your taste.
- Don't rush the sautéing steps: Let the aromatics, vegetables, and spices cook well for a richer taste.
FAQs
Yes, blending is fine, but leaving a few chunks makes the soup more hearty and satisfying.
A: Yes, you can make it a day or two ahead. The soup may become thicker in the fridge, so loosen it with a little water or broth when reheating.
Serve with bread, flatbread, or a simple salad or simply enjoy it as is.
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Recipe
Easy Mediterranean Red Lentil and Vegetable Soup
Ingredients
- ½ cup red lentils rinsed
- 1 tablespoon extra virgin olive oil
- ½ medium onion diced
- 1 garlic clove minced
- 1 large carrot sliced
- 1 celery stalk diced
- 1 large potato diced
- 1 tablespoon tomato paste
- ½ teaspoon freshly crushed cumin seeds or ground cumin
- ¼ teaspoon dried oregano
- ¼ teaspoon dried thyme
- ½ teaspoon chili flakes
- 1 vegetable bouillon cube
- Salt to taste
- Freshly ground black pepper to taste
- 4 cups water
- 2 cups fresh spinach (about 100 g)
- ½ teaspoon fresh lemon juice
- Fresh parsley chopped
Instructions
- Heat the oil in a pot over medium heat. Add the onion and garlic and sauté until slightly softened.
- Add the celery, carrot, and potato. Cook for about 4-5 minutes, stirring occasionally.
- Stir in the crushed cumin seeds, oregano, thyme, ground pepper, chili flakes, and vegetable bouillon cube. Sauté for about 30 seconds until aromatic.
- Add the tomato paste and saute to mix.
- Pour in the water and add the lentils. Stir, cover, and bring to a gentle boil.
- Lower the heat and let the soup simmer for about 15-20 minutes until the lentils are fully cooked.
- Taste and adjust seasoning with salt and black pepper as needed.
- Blend it until slightly chunky using a stick immersion blender, or carefully transfer about half of the soup to a blender, let it cool slightly, then blend and return it to the pot.
- Add the spinach and cook just until wilted.
- Turn off the heat and stir in the lemon juice and chopped parsley. Serve warm. You can also top the soup with chili oil, a sprinkle of Parmesan cheese for extra flavor and richness.
Notes
- Too thick: Add a splash of water or broth to reach the desired consistency.
- Too thin: Simmer a little longer to thicken.
- Adjust the spice level: Add more or less chili flakes to suit your taste.
- Don't rush the sautéing steps: Let the aromatics, vegetables, and spices cook well for a richer taste.
Nutrition
Nutrition Disclaimer:
Nutrition information is a general estimate only. Actual values may vary depending on the specific ingredients and brands used. For the most accurate information, please consult a registered dietitian or use your preferred nutrition calculator.
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