Mediterranean Lentil Soup

Quick Mediterranean Lentils Soup – Healthy, Hearty, and Fast

Looking for a quick, healthy meal? Our Quick Mediterranean Lentils Soup is the perfect solution. This delightful soup brings together earthy lentils, fresh vegetables, and a rich blend of spices inspired by the Mediterranean region. The result? A dish that’s not only hearty and satisfying but also incredibly nutritious.

Why Make This Recipe

This Quick Mediterranean Lentils Soup is a fantastic choice for several reasons. First, it’s packed with plant-based protein, fiber, and essential vitamins, making it an ideal meal for vegetarians and anyone seeking a healthier lifestyle. Second, the recipe is straightforward and quick to prepare, perfect for those busy weeknights when you want something delicious without spending hours in the kitchen. Finally, this soup is versatile; you can easily adjust the ingredients to fit your taste preferences or whatever you have on hand.

How to Make Quick Mediterranean Lentils Soup

Follow these simple steps to create a delicious pot of Quick Mediterranean Lentils Soup that is sure to impress your family and friends.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 cup green or brown lentils (rinsed)
• 1½ tsp ground cumin
• ½ tsp ground coriander
• ½ tsp turmeric
• ½ tsp paprika
• Pinch of red pepper flakes (optional)
• 4 cups vegetable broth (or water)
• 1 cup crushed tomatoes (or tomato paste for thicker texture)
• 1 lemon, juiced
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Directions

• ✔️ Heat olive oil in a large pot over medium heat.
• ✔️ Sauté onion and garlic for 3–4 minutes until soft.
• ✔️ Add carrots and celery, then cook for 3 minutes more.
• ✔️ Stir in cumin, coriander, turmeric, paprika, and pepper flakes.
• ✔️ Add lentils, broth, and crushed tomatoes.
• ✔️ Bring to a boil, then reduce heat and simmer for 15–20 minutes.
• ✔️ Stir in lemon juice and season with salt and pepper.
• ✔️ Drizzle with olive oil and garnish with parsley before serving.

Pro Tips for Success Quick Mediterranean Lentils Soup

1. Rinse Your Lentils: Always rinse your lentils before adding them to the pot. This removes any debris and helps improve the flavor.

2. Customize Your Vegetables: Feel free to switch up the vegetables based on your preferences or what’s in season. Spinach, zucchini, or bell peppers make great additions!

3. Flavor Boosters: For more flavor, consider adding a bay leaf or a sprig of thyme while simmering the soup. Just remember to remove them before serving.

4. Consistency Control: If you prefer a thicker soup, use tomato paste instead of crushed tomatoes for a heartier texture. You can also mash some lentils once they’re cooked.

5. Serving Temperature: This soup is delightful hot, but it can also be served as a warm salad or even chilled for a refreshing summer dish.

Flavor Variations Quick Mediterranean Lentils Soup

1. Spicy Kick: Add a tablespoon of harissa or a pinch of cayenne pepper for a spicy version of this Mediterranean classic.

2. Herbaceous Influence: Mix in fresh herbs like basil, dill, or oregano towards the end of cooking for a fresh twist.

3. Coco-Lentil Bliss: Stir in a can of coconut milk for a creamy texture and a hint of sweetness.

4. Protein Boost: Toss in some cooked chicken or turkey if you’d like to add lean protein to your soup.

5. Nutty Addition: Add toasted nuts like pine nuts or slivered almonds on top for added crunch and flavor.

Serving Suggestions Quick Mediterranean Lentils Soup

This Quick Mediterranean Lentils Soup is delicious on its own but pairs wonderfully with several side dishes:

• Crusty Bread: A slice of warm, crusty bread is perfect for dipping.
• Simple Salad: A green salad dressed with olive oil and lemon complements the richness of the soup.
• Cheese Crumbles: Adding feta or goat cheese on top can bring an extra layer of flavor that’s reminiscent of the Mediterranean.
• Rice or Quinoa: Serve the soup over a bed of rice or quinoa for a complete meal.

Storage and Freezing Instructions Quick Mediterranean Lentils Soup

Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days. Just reheat on the stove or in the microwave before serving.

Freezing: This soup freezes beautifully for up to 3 months. Allow it to cool completely before transferring it to freezer-safe containers. Thaw it in the refrigerator overnight before reheating.

Nutrition Facts (Per Serving)

| Calories | Protein | Carbs | Fat | Fiber | Sodium |
|———-|———|——-|—–|——-|——–|
| 220 | 12g | 38g | 4g | 15g | 500mg |

FAQ About Quick Mediterranean Lentils Soup

What type of lentils is best for this soup?

Green or brown lentils work best for this soup because they hold their shape well during cooking. Red lentils can be used, but they tend to become mushy and may change the soup’s texture.

Can I make this soup in a slow cooker?

Yes! To make this soup in a slow cooker, simply sauté the onion, garlic, carrots, and celery in olive oil on the stove, then transfer everything to a slow cooker. Add the remaining ingredients and cook on low for 6-8 hours or high for 3-4 hours.

Is this soup gluten-free?

Yes, this Quick Mediterranean Lentils Soup is naturally gluten-free, making it a great option for those with gluten sensitivities.

Can I use store-bought vegetable broth?

Certainly! Store-bought vegetable broth is a time-saver and can be just as flavorful as homemade broth. Just be sure to check for low-sodium options if you are watching your salt intake.

What makes this soup so healthy?

This soup is packed with nutrients! Lentils are a fantastic source of plant-based protein and fiber, which help keep you full. The vegetables add vitamins and minerals, while the spices contribute to its anti-inflammatory properties.

Final Thoughts

Quick Mediterranean Lentils Soup is an excellent addition to your kitchen repertoire. Not only is it healthy, hearty, and fast to prepare, but it also offers a satisfying meal full of flavor and nutrition. Whether you’re looking for a quick weeknight dinner or a cozy lunch, this recipe checks all the boxes. So grab your ingredients and get ready to enjoy a bowl of warmth and comfort!

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