Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Lunches > Lentil Soup (Mediterranean Style)

Creamy Mediterranean Lentil Soup with Feta and Mint

A rich and comforting lentil soup featuring a creamy texture, infused with Mediterranean herbs, and topped with salty feta cheese and refreshing mint. This soup offers a satisfying and balanced lunch option.

Prep Time
15 minutes
Cook Time
40 minutes
Servings
6
Ingredients
  • 1 cup Green Lentils
  • 2 tablespoons Olive Oil
  • 1 medium, diced Onion
  • 1 medium, white and light green parts, sliced Leek
  • 3 cloves, minced Garlic
  • 1 teaspoon, ground Cumin
  • 1/2 teaspoon, ground Coriander
  • 6 cups Vegetable Broth
  • 1 Bay Leaf
  • 1/2 cup Heavy Cream
  • 1 tablespoon Lemon Juice
  • 4 ounces, crumbled Feta Cheese
  • 2 tablespoons, chopped Fresh Mint
  • to taste Salt
  • to taste Black Pepper

Sauté Aromatics

Heat olive oil in a large pot over medium heat. Add onion and leek and cook until softened, about 5-7 minutes. Add garlic, cumin, and coriander and cook for 1 minute more, until fragrant.

Add Lentils and Broth

Stir in green lentils, vegetable broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until lentils are tender.

Blend for Creaminess

Remove bay leaf. Use an immersion blender to partially blend the soup until creamy. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth, then return to the pot.

Finish with Cream and Lemon

Stir in heavy cream and lemon juice. Season with salt and pepper to taste.

Serve hot, garnished with crumbled feta cheese and fresh mint.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 90-100 kcal Protein: 5-6g Carbohydrates: 10-12g Fat: 4-5g Fiber: 3-4g Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This creamy lentil soup provides a good balance of protein, carbohydrates, and healthy fats. The addition of feta cheese contributes calcium and protein. For a lighter version, you can substitute the heavy cream with Greek yogurt or a plant-based cream alternative. Consider the sodium content from the feta cheese, especially if following a low-sodium diet. Fresh mint not only adds a refreshing flavor but also provides antioxidant benefits.

← Berry and Olive Oil Mediterranean Smoothie Feta and Olive Skewers with Lemon-Herb Dressing →

FAQ

  • Can I make this soup without cream?

    Yes, you can omit the cream altogether or substitute it with Greek yogurt, coconut milk, or a plant-based cream alternative for a lower-fat option.
  • Can I add other vegetables to this soup?

    Absolutely! Spinach, zucchini, or kale would be great additions. Add them during the last 5-10 minutes of cooking.
  • What can I use instead of feta cheese?

    If you don't have feta, you can use goat cheese or a sprinkle of Parmesan cheese. For a vegan option, nutritional yeast adds a cheesy flavor.