Mediterranean Lentil Soup

$- Lentils: I recommend using green or brown lentils. They hold their shape well and cook evenly. - Vegetables: You can use fresh vegetables like onion, carrots, celery, and red bell pepper. Canned options, like diced tomatoes, also work great. - Essential spices and seasonings: Key spices include ground cumin, smoked paprika, and ground coriander. These give the soup its unique flavor. - Additional vegetables: Feel free to add spinach or kale for extra nutrients. Zucchini or sweet potatoes also work well. - Protein additions: You can add cooked chicken or sausage for more protein. This makes the soup heartier. - Garnishes and toppings: Fresh parsley adds color and freshness. Lemon wedges bring brightness when squeezed over the soup. {{ingredient_image_1}} 1. Gather your ingredients: You need: - 1 cup green or brown lentils, rinsed - 1 medium onion, diced - 2 cloves garlic, minced - 2 carrots, diced - 2 celery stalks, diced - 1 red bell pepper, diced - 1 can (14 oz) diced tomatoes with juice - 4 cups vegetable broth - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1/2 teaspoon ground coriander - 1/4 teaspoon cayenne pepper (optional) - 2 tablespoons olive oil - Salt and black pepper to taste - Fresh parsley, chopped (for garnish) - Lemon wedges (for serving) 2. Prepare your tools: You will need a large pot and a cutting board. A sharp knife helps with chopping. 1. Sauté the base ingredients: Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Cook them for 5-7 minutes until they soften. This step builds a great flavor base. 2. Add spices and more vegetables: Stir in the minced garlic, red bell pepper, cumin, smoked paprika, coriander, and cayenne pepper if you like heat. Cook for another 2-3 minutes. You want to smell those spices! 3. Combine and simmer the soup mixture: Add the rinsed lentils, diced tomatoes with juice, and vegetable broth to your pot. Stir everything well and bring it to a boil. Then, lower the heat. Let the soup simmer uncovered for about 25-30 minutes. Stir occasionally and add more broth if the soup gets too thick. 4. Adjust consistency and flavor: Once the lentils are tender, season your soup with salt and pepper to taste. If you want it creamier, use an immersion blender to puree part of the soup. This gives it a nice texture. 5. Serve: Ladle the soup into bowls. Garnish with fresh parsley and add lemon wedges on the side. Squeeze the lemon over the soup for a bright finish. To get the best texture in your lentils, rinse them well. This removes dirt and helps with cooking. Use green or brown lentils. They hold their shape well. Cook them for about 25 to 30 minutes until tender. If they get mushy, you've cooked them too long. For maximum flavor, add spices early. After sautéing the onions and veggies, mix in the spices. Cook them for a few minutes to release their oils. Then add the lentils, broth, and tomatoes. This method layers the flavors and gives a richer taste. Pair your Mediterranean lentil soup with crusty bread. It soaks up the soup nicely, making each bite better. You can also serve it with a fresh salad. A side of greens adds crunch and lightness to the meal. For a fun twist, try ladling the soup over rice or quinoa. It makes a filling dish that feels hearty. Sprinkle some fresh parsley on top for color and taste. Don't forget lemon wedges! A squeeze of lemon brightens the soup beautifully. Pro Tips Use Fresh Herbs: Adding fresh herbs like thyme or basil towards the end of cooking can elevate the flavor profile of your soup. Store Leftovers Properly: Allow the soup to cool before transferring it to an airtight container. It can be refrigerated for up to 5 days or frozen for later use. Adjust Texture: If you prefer a smoother consistency, blend a portion of the soup with an immersion blender and mix it back in for a creamy texture. Spice It Up: Feel free to customize the spice level by adjusting the cayenne pepper or adding a splash of hot sauce before serving. {{image_2}} You can easily make this soup vegetarian or vegan. Just use vegetable broth. This soup is naturally gluten-free, so you don’t have to worry about that. To change the flavor, try adding different spices or herbs. You could use thyme, oregano, or basil. Each spice brings a new taste to the soup. You can also customize your soup with local ingredients. If you have fresh veggies, toss them in. Zucchini or spinach can add great flavor and nutrition. For storing Mediterranean lentil soup, use airtight containers. Glass or BPA-free plastic works best. Let the soup cool to room temperature before sealing. You can keep it in the fridge for up to five days. This way, it stays fresh and tasty. If you want to save it for later, freezing works great. Portion the soup into smaller containers. This makes it easy to thaw just what you need. Leave some space in the container for the soup to expand. When you're ready to eat, thaw it overnight in the fridge. To reheat, warm it on the stove over low heat. Stir often to keep it smooth. If it's too thick, add a splash of water or broth. You can also microwave it in a safe dish. Just heat in short bursts, stirring in between. Enjoy the flavors of your Mediterranean lentil soup any time! Can I use different types of lentils? Yes, you can use different lentils. Green and brown lentils work well. Red lentils cook faster and become softer. They will change the soup's texture but still taste great. How do I make this soup spicier? To add spice, use more cayenne pepper. You can also add crushed red pepper flakes. For a unique kick, try adding hot sauce or diced jalapeños. Calories and macro breakdown per serving This soup has around 180 calories per serving. It has about 10 grams of protein and 30 grams of carbs. The fat content is low, around 5 grams, mainly from olive oil. Health benefits of the ingredients Lentils are high in protein and fiber. They help with digestion and keep you full. The vegetables add vitamins and minerals. Tomatoes provide antioxidants, which are good for your health. Olive oil has healthy fats that support heart health. Overall, this soup is nutritious and delicious. This blog post covered the key ingredients and preparations for a tasty lentil soup. You learned about the main and optional ingredients, cooking steps, and helpful tips. Variations let you adapt the soup to your tastes or dietary needs. Proper storage can keep your soup fresh for longer. Enjoy making this healthy meal, and don't forget to try the different spices and toppings. Customizing your soup adds fun and flavor. Dive into your cooking, and impress your friends with your new recipe!$

Mediterranean Lentil Soup

A hearty and flavorful lentil soup with Mediterranean spices and fresh vegetables.

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Prep Time 10

Cook Time 30

Total Time 40

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 200 kcal

Ingredients

1 cup green or brown lentils, rinsed
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
1 medium red bell pepper, diced
1 can (14 oz) diced tomatoes with juice
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
0.5 teaspoon ground coriander
0.25 teaspoon cayenne pepper (optional, for heat)
2 tablespoons olive oil
to taste salt and black pepper
for garnish fresh parsley, chopped
for serving lemon wedges

Instructions

In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes or until the vegetables are softened.
Stir in the minced garlic, red bell pepper, cumin, smoked paprika, coriander, and cayenne pepper (if using). Cook for an additional 2-3 minutes until fragrant.
Add the rinsed lentils, diced tomatoes with their juice, and vegetable broth to the pot. Stir to combine and bring to a boil.
Reduce the heat to low and let the soup simmer, uncovered, for about 25-30 minutes or until the lentils are tender. Stir occasionally and add more water or broth if the soup becomes too thick.
Once cooked, season with salt and pepper to taste. If you'd like a creamier texture, you can use an immersion blender to puree a portion of the soup.
Serve hot, garnished with fresh parsley and lemon wedges on the side for squeezing over the soup.

Notes

For a creamier texture, use an immersion blender to puree part of the soup.

Keyword healthy, lentils, soup, vegetarian