Description
A hearty and flavorful Mediterranean Lentil Soup recipe that is vegan and gluten-free. This soup is packed with protein and fiber, making it a nutritious and comforting meal for any time of the year.
Ingredients
Units
Scale
Ingredients:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- 1 1/2 cups dried brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes with juice
- 1 bay leaf
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
Instructions:
- In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery, and sauté for 5–7 minutes until softened.
- Stir in the garlic, cumin, smoked paprika, and red pepper flakes, and cook for 1 minute until fragrant.
- Add the lentils, vegetable broth, diced tomatoes, bay leaf, salt, and pepper. Bring to a boil, then reduce heat to low and simmer, covered, for 30–35 minutes, or until lentils are tender.
- Discard the bay leaf. Stir in the lemon juice and adjust seasoning as needed. Ladle into bowls and garnish with chopped parsley before serving.
Notes
Notes:
- For a thicker texture, blend a cup of the soup and stir it back in.
- Serve with crusty bread or a dollop of yogurt for extra richness.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 230
- Sugar: 6g
- Sodium: 520mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
