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

Mediterranean Lentil Soup with Lemon and Herbs

A hearty and flavorful lentil soup, packed with Mediterranean flavors and perfect for a healthy and satisfying lunch. This recipe features red lentils, vegetables, aromatic herbs, and a bright lemon finish.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
6
Ingredients
  • 1 cup Red Lentils
  • 2 tablespoons Olive Oil
  • 1 medium, chopped Onion
  • 1 medium, chopped Carrot
  • 1 stalk, chopped Celery
  • 2 cloves, minced Garlic
  • 1 teaspoon Dried Oregano
  • 1/2 teaspoon Dried Thyme
  • 6 cups Vegetable Broth
  • 1 can (14.5 oz) Diced Tomatoes
  • 1 Bay Leaf
  • 1 juiced Lemon
  • 2 tablespoons, chopped Fresh Parsley
  • to taste Salt
  • to taste Black Pepper

Sauté the Vegetables

Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrot, and celery and cook until softened, about 5-7 minutes. Add garlic, oregano, and thyme and cook for 1 minute more, until fragrant.

Add Lentils and Broth

Stir in red lentils, vegetable broth, diced tomatoes (with their juice), and bay leaf. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.

Season and Finish

Remove bay leaf. Stir in lemon juice and parsley. Season with salt and pepper to taste.

Serve hot. This soup is even better the next day!

Nutrition Facts Estimated per 100g of product

Calories: Approximately 70-80 kcal Protein: 4-5g Carbohydrates: 12-14g Fat: 2-3g Fiber: 4-5g Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This lentil soup is a good source of plant-based protein and fiber. It's also low in fat and calories, making it a healthy and satisfying meal. To further enhance its nutritional profile, consider adding other vegetables like spinach or kale during the last few minutes of cooking. For individuals monitoring their sodium intake, be mindful of the salt content of the vegetable broth and adjust seasoning accordingly. A squeeze of fresh lemon juice at the end not only brightens the flavor but also provides a boost of vitamin C.

← Mediterranean Hummus and Veggie Pita Pockets Mediterranean Lentil Stew with Lemon and Herbs →

FAQ

  • Can I use a different type of lentil?

    Yes, you can use green or brown lentils, but the cooking time may need to be adjusted. Red lentils cook the fastest and create a creamier texture.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to an airtight container or freezer bag. It can be stored in the freezer for up to 3 months.
  • Is this soup vegan?

    Yes, this recipe is vegan as long as you use vegetable broth.