Why Make This Recipe
Quick Mediterranean Lentils Soup is a delicious and nutritious dish that is perfect for busy days. It is packed with protein and fiber from lentils, making it both filling and satisfying. The blend of spices gives the soup a warm and inviting flavor that everyone will love. Not only is it quick to prepare, but it is also a healthy choice for lunch or dinner.
🧰 Kitchen tools commonly used in similar recipes
Before starting, many home cooks like to have these basic tools ready:
How to Make Quick Mediterranean Lentils Soup
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 red-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.
How to Serve Quick Mediterranean Lentils Soup
Serve the soup hot in bowls, garnished with fresh parsley. It pairs well with crusty bread or a simple salad. This soup is a great meal on its own and can be enjoyed for lunch or dinner.
How to Store Quick Mediterranean Lentils Soup
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it for up to 3 months. Just make sure to cool it completely before transferring to a freezer-safe container.
Tips to Make Quick Mediterranean Lentils Soup
- Rinse the lentils thoroughly to remove any debris.
- Adjust the spices to your taste. If you like it spicier, add more red-pepper flakes.
- You can add other vegetables like spinach or kale for extra nutrition.
- If you prefer a thicker soup, use tomato paste instead of crushed tomatoes.
Variation
You can make this soup with different types of lentils. Red lentils will cook faster and give a creamier texture. You can also add meat, such as shredded chicken or sausage, for a heartier option.
FAQs
Q: Can I use canned lentils instead of dry lentils?
A: Yes, but you’ll need to reduce the cooking time since canned lentils are already cooked. Add them in the last 5 minutes of cooking.
Q: Is this soup gluten-free?
A: Yes, all the ingredients are gluten-free, making it suitable for those with gluten sensitivities.
Q: Can I add more vegetables to the soup?
A: Absolutely! Feel free to add any vegetables you like, such as zucchini or bell peppers, for more flavor and nutrition.
Quick Mediterranean Lentils Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A delicious and nutritious Mediterranean lentil soup that is quick to prepare and packed with protein and fiber.
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)
Instructions
- 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 red-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.
Notes
Store any leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 14g
- Protein: 18g
- Cholesterol: 0mg
Keywords: lentils, soup, Mediterranean, healthy, quick, vegan
