Mediterranean Lentil Soup
This lentil soup is hearty, healthy, and loaded with fire-roasted tomatoes, easy vegetables, and delicious Mediterranean flavors!
- Total time
- 45 min
- Active time
- 15 min
- Yield
- 4, 4 servings
- Difficulty
- Medium
- Equipment
- 3 required
Ingredients and Constraints
Ingredients
Ingredient watchpoints8 watchpoints
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Yellow Onion
1 medium yellow onion (small diced)
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Source: MEDITERRANEAN LENTIL SOUP
Carrot
2 medium carrots (small diced)
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Source: MEDITERRANEAN LENTIL SOUP
Ribs Celery
2 celery ribs (small diced)
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Source: MEDITERRANEAN LENTIL SOUP
Garlic
3 to 4 cloves of garlic (minced)
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Source: MEDITERRANEAN LENTIL SOUP
Kosher Salt and Black Pepper
kosher salt and freshly ground black pepper (to taste)
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Source: MEDITERRANEAN LENTIL SOUP
Fire-Roasted Tomatoes
1 (28-ounce) can fire-roasted diced tomatoes
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Source: MEDITERRANEAN LENTIL SOUP
Lentils
1 cup green or brown lentils
The source ingredient row lists alternatives.
Details and source
Acceptable alternatives: Green Lentils; Brown Lentils
Source: MEDITERRANEAN LENTIL SOUP
Kale
3 leaves kale (stemmed and sliced)
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Details and source
Source: MEDITERRANEAN LENTIL SOUP
Additional ingredient notes
LENTIL SOUP INGREDIENTS
Lentils: Green or brown lentils work best in this soup as they hold their shape better than red lentils.
Mirepoix Vegetables: Chopped celery, carrots, onions, and garlic provide a delicious foundation for this lentil soup. Roasted Tomatoes: I’m a big fan of using fire-roasted tomatoes to elevate this recipe while adding a hint of smokiness. If you have trouble finding fire-roasted tomatoes, you can always use regular diced tomatoes. Tomato Paste: This simple ingredient definitely intensifies the body of the soup, so I don’t recommend leaving it off. And any leftover tomato paste can be used in my chili recipe or beef stew. Leafy Greens: I’m using fresh kale in this recipe to amp up the antioxidants, vitamins, and nutrients. But feel free to add another leafy green like baby spinach. Herbs: A simple blend of dried oregano, basil, cumin, and thyme highlights those delicious Mediterranean flavors. Find the printable recipe with measurements below.
COOKING TIPS
Garnish your soup with fresh herbs and crispy toppings like crispy shallots or bacon bits (if you’re not vegan).
You could even drizzle coconut cream or sprinkle freshly grated parmesan on top for a touch of creaminess. Add other ingredients to this soup such as sliced mushrooms, diced potatoes, sweet potatoes, or zucchini.
Required setup
Equipment
large pot
This is my favorite immersion blender and it's super powerful!
A solid cast iron pot is an essential for soups and stews.
Before You Cook
Constraints, controls, and warnings to review before starting.
Decisions before cookingDetails1
Reviewed comparisons and tradeoffs that affect the path before the first active step.
WHICH LENTILS TO USE
Green or brown lentils are the best choice for this soup.
They have a mild, earthy flavor and soften slightly when cooked, but still hold their shape. Red lentils, on the other hand, break down the fastest and become mushy. French lentils (also called Lentilles du Puy) are great for tossing into a lentil salad due to their firm texture, but they require more cooking time in soups.
Method Overview
Structured method notes that are separate from the step timeline.
LISA’S TIPS
Each serving is around 2 cups.
A little tip if you don’t want to open another broth container. You can add 4 cups of broth and 2 cups of water to this recipe because vegetable broth usually comes in 32-ounce containers (4 cups).
Source video
Source video
Method Timeline
Prep
ActivePrep
15 min
Prep time from the source recipe card.
Cook
ActiveCook
30 min
Cook time from the source recipe card.
Total
PassiveTotal
45 min
Total time from the source recipe card.
Step 1
Saute the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
medium heatPot
Image detailsHeatDownshiftology · MEDITERRANEAN LENTIL SOUPDev reference Visual cue
until the onion becomes translucent.
Checks2
Visual cueInfoVisualuntil the onion becomes translucent.
Expected state: until the onion becomes translucent.
TimingInfoTimingfor 4 to 5 minutes
Target: 4-5 minute
Expected state: Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
Inputs and tools4
Uses
- ¼ cup extra virgin olive oil
- 1 medium yellow onion (small diced)
- 2 medium carrots (small diced)
Equipment
Why and source
This step has reviewed source-backed guidance.
- Source: MEDITERRANEAN LENTIL SOUP
Step 2
Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
Image detailsStirDownshiftology · MEDITERRANEAN LENTIL SOUPDev reference Checks1
TimingInfoTimingfor 1 to 2 minutes
Target: 1-2 minute
Expected state: Stir and toast the spices for 1 to 2 minutes.
Inputs and tools3
Uses
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic (minced)
- kosher salt and freshly ground black pepper (to taste)
Why and source
This step has reviewed source-backed guidance.
- Source: MEDITERRANEAN LENTIL SOUP
Step 3
Simmer. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
Image detailsBoil and SimmerDownshiftology · MEDITERRANEAN LENTIL SOUPDev reference Checks1
TimingInfoTimingfor 25 to 30 minutes
Target: 25-30 minute
Expected state: Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
Inputs and tools3
Uses
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Why and source
This step has reviewed source-backed guidance.
- Source: MEDITERRANEAN LENTIL SOUP
Step 4
Blend. You can keep the soup chunky, or use an immersion blender to create a more creamy texture, by spot blending for just a few seconds.
Step 5
Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Image detailsStir and SimmerDownshiftology · MEDITERRANEAN LENTIL SOUPDev reference Checks1
ServiceMain recipeSource service instruction
Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Inputs and tools2
Uses
- 3 leaves kale (stemmed and sliced)
- 1 lemon (juiced (about 3 tablespoons juice))
Why and source
This step has reviewed source-backed guidance.
- Source: MEDITERRANEAN LENTIL SOUP
Handling and Storage
Reviewed hold, storage, make-ahead, and service-timing guidance.
STORAGE TIPS
To Store: This will stay good in the fridge for 4 to 5 days in an airtight container.
To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer. For Reheating: If you’re reheating a single serving, pop it in the microwave for a few minutes until warm. If you’re reheating an entire batch, it’s easier to add it back to a pot and warm it up on the stovetop.
Learn More
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Recipe structure
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Main recipe
Recipe card ingredients and steps.
4, 4 servings
Paste
Source step 2 creates or uses paste.
Recipe Utilities
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Source and Origin
Origin declaration
Adapted from source
Imported from the downshiftology page for dev review.
Copy risk: Unchecked
MEDITERRANEAN LENTIL SOUP
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