Discover the rich, hearty flavors of this Mediterranean Diet Lentil Soup defined by tender lentils, savory vegetables, and aromatic herbs. Perfect for lovers of Easy Mediterranean Diet Recipes, this soup offers bursts of freshness from spinach and lemon. Its vibrant taste and nourishing ingredients deliver a fulfilling, healthy meal.

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I love making this Mediterranean Lentil Soup on a chilly day. It’s full of good stuff like 1 cup dried lentils, a dash of olive oil, a chopped medium yellow onion, and 3 cloves minced garlic.

I also add in 2 diced carrots and 2 diced celery stalks to boost the flavor and nutrition. In my kitchen, I believe in keeping it simple and healthy so I mix in a can of diced tomatoes, 4 cups vegetable broth, 1 cup water, a bay leaf, and dried thyme and oregano along with salt and pepper.

Just before serving, I toss in 3 cups of roughly chopped spinach and squeeze the juice of 1 lemon which brightens up the whole dish. This recipe reflects a Mediterranean Diet Lentil Soup style with benefits like high fiber and antioxidants while offering an Easy Vegan Lentil Soup vibe that keeps you full and satisfied during winter.

Why I Like this Recipe

1. I really like that this soup is packed with healthy stuff like lentils, spinach and all those veggies so I feel good about what I’m eating.
2. I enjoy how it warms me up on chilly winter days and makes me feel all cozy inside, like a big, comforting hug.
3. I love that it tastes tangy and fresh ’cause of the lemon juice and tomatoes, which makes every spoonful exciting.
4. I appreciate how simple it is to prepare and even if I’m a bit lazy sometimes, it doesn’t take forever to cook a meal that tastes amazing.

Ingredients

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Lentils add protein, fiber, and a hearty texture to the soup.
Olive oil gives rich healthy fats and a smooth flavour to the mix.
Diced tomatoes add tang and a light sweetness while boosting antioxidants.
Spinach packs vitamins, iron, and a fresh, green taste in every bite.
Lemon juice brightens the dish with an inspiring sweet and sour note.
Carrots deliver natural sweetness while adding crunch and extra vitamins to the recipe.
Garlic contributes a robust, savory kick that enhances overall flavor depth.
Onions bring sweetness and a mild, healthful caramelized taste when done right.
Celery contributes crunch and subtle flavor enriching the soup’s base.

Ingredient Quantities

1 cup dried lentils (brown or green, rinsed)

2 tablespoons olive oil

1 medium yellow onion, chopped

3 cloves garlic, minced

2 medium carrots, diced

2 celery stalks, diced

1 can (14.5 oz) diced tomatoes

4 cups vegetable broth

1 cup water

1 bay leaf

1 teaspoon dried thyme

1 teaspoon dried oregano

Salt and pepper to taste

3 cups fresh spinach, roughly chopped

Juice of 1 lemon

How to Make this

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1. Rinse 1 cup of dried lentils and set them aside while you prep the other ingredients.

2. Heat 2 tablespoons of olive oil in a large pot over medium heat. Then, add 1 chopped medium yellow onion and 3 minced garlic cloves, cookin for about 3-4 minutes until the onions turn translucent.

3. Toss in 2 diced medium carrots and 2 diced celery stalks, stir them around and let them cook for roughly 5 minutes until they start softening.

4. Add the rinsed lentils, 1 can (1
4.5 oz) of diced tomatoes (with their juice), 4 cups of vegetable broth and 1 cup of water into the pot.

5. Throw in 1 bay leaf, 1 teaspoon dried thyme, and 1 teaspoon dried oregano. Season with salt and pepper to taste, then stir everything together.

6. Bring the soup to a simmer, then lower the heat and let it cook for about 25-30 minutes, or until the lentils are tender.

7. Stir in 3 cups of roughly chopped fresh spinach and let it wilt for about 2 minutes.

8. Remove the bay leaf from the soup.

9. Squeeze in the juice of 1 lemon and give the soup a good stir.

10. Taste and adjust any seasonings if needed, then serve hot and enjoy.

Equipment Needed

1. A large pot for cooking the soup
2. A measuring cup for the lentils and water
3. A colander to rinse the dried lentils
4. A cutting board for chopping the onion, carrots, celery, and spinach
5. A chef’s knife to chop and dice your veggies
6. A wooden spoon or heat‐resistant spatula for stirring the ingredients
7. A can opener for the diced tomatoes
8. A citrus juicer or a simple reamer for squeezing the lemon juice

FAQ

Q: Can I swap the vegetable broth for something else?

A: Yeah, you can use chicken broth or even water if you're low on flavor, but it might not be as rich.

Q: How long does the soup need to cook overall?

A: It usually takes about 30-40 minutes simmering after you add the broth and lentils for the perfect texture.

Q: Is this recipe vegan friendly?

A: Yes, totally. Just make sure to use a vegetable broth that doesn't have any animal products.

Q: Can i add other vegetables to the soup?

A: Of course. Feel free to toss in zucchini or bell peppers if you want a twist, just keep an eye on the cooking time.

Q: What should i do if i want the soup a bit thicker?

A: You can mash some of the lentils with a spoon while cooking or let it simmer a little longer to reduce the liquid.

Mediterranean Lentil Soup Recipe Substitutions and Variations

Instead of 1 cup dried lentils, you can use canned lentils if you dont have time to simmer the dry ones long
If you dont have olive oil, try using a neutral oil like canola oil for cooking the veggies
You can swap a medium yellow onion with a red onion for a slightly sweeter flavor
If vegetable broth isn’t on hand, chicken broth works fine or you can use water with extra herbs to boost the taste
Substitute fresh spinach with kale or chard if you want a heartier green in your soup

Pro Tips

1. Try to toast the spices in the olive oil for about a minute before adding the vegetables this gives your soup a little extra kick that really pops.
2. Make sure you don’t overcook the garlic cause if it burns, it can make the whole soup taste bitter which really ruins the vibe.
3. Give the soup a stir just before you add the lemon juice so all the flavors mix up nicely instead of one spot totally dominating.
4. Taste the broth as it simmers and keep adding a bit salt or pepper if needed, sometimes the seasoning gets lost as the soup cooks.

Mediterranean Lentil Soup Recipe

Recipe by Dan Coroni

0.0 from 0 votes

Servings

servings

Calories

200

kcal

Equipment: 1. A large pot for cooking the soup
2. A measuring cup for the lentils and water
3. A colander to rinse the dried lentils
4. A cutting board for chopping the onion, carrots, celery, and spinach
5. A chef’s knife to chop and dice your veggies
6. A wooden spoon or heat‐resistant spatula for stirring the ingredients
7. A can opener for the diced tomatoes
8. A citrus juicer or a simple reamer for squeezing the lemon juice

Ingredients

1 cup dried lentils (brown or green, rinsed)
2 tablespoons olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
2 medium carrots, diced
2 celery stalks, diced
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
1 cup water
1 bay leaf
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
3 cups fresh spinach, roughly chopped
Juice of 1 lemon

Directions

Rinse 1 cup of dried lentils and set them aside while you prep the other ingredients.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Then, add 1 chopped medium yellow onion and 3 minced garlic cloves, cookin for about 3-4 minutes until the onions turn translucent.
Toss in 2 diced medium carrots and 2 diced celery stalks, stir them around and let them cook for roughly 5 minutes until they start softening.
Add the rinsed lentils, 1 can (1
5 oz) of diced tomatoes (with their juice), 4 cups of vegetable broth and 1 cup of water into the pot.
Throw in 1 bay leaf, 1 teaspoon dried thyme, and 1 teaspoon dried oregano. Season with salt and pepper to taste, then stir everything together.
Bring the soup to a simmer, then lower the heat and let it cook for about 25-30 minutes, or until the lentils are tender.
Stir in 3 cups of roughly chopped fresh spinach and let it wilt for about 2 minutes.
Remove the bay leaf from the soup.
Squeeze in the juice of 1 lemon and give the soup a good stir.
Taste and adjust any seasonings if needed, then serve hot and enjoy.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.