Description
This hearty Mediterranean Lentil Soup features a flavorful blend of sautéed vegetables, fire-roasted tomatoes, and tender lentils, infused with aromatic herbs and spices. Finished with fresh kale and bright lemon juice, it offers a comforting, nutritious meal that’s perfect for any season.
Ingredients
Scale
Vegetables & Aromatics
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves garlic, minced
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Spices & Seasonings
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper to taste
Liquids & Legumes
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Instructions
- Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring occasionally for 4 to 5 minutes until the onions become translucent and the vegetables soften slightly.
- Infuse with flavor: Stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Cook for 1 to 2 minutes, stirring frequently to toast the spices and develop their aromas.
- Simmer the soup: Add the fire-roasted diced tomatoes, vegetable broth, and lentils to the pot. Stir well to combine. Bring the mixture to a boil, then reduce heat to low. Partially cover the pot with a lid and let it simmer gently for 25 to 30 minutes, or until lentils are tender.
- Optional blending: Choose your texture preference—either leave the soup chunky or use an immersion blender to blend portions of the soup briefly to create a creamy, yet slightly textured consistency.
- Finish with kale and lemon: Stir in the sliced kale and fresh lemon juice. Simmer for an additional 1 to 2 minutes until the kale softens slightly. Taste and adjust seasoning with more lemon juice, salt, or pepper as desired before serving.
Notes
- Each serving is approximately 2 cups.
- If you don’t want to open a second container of broth, substitute 4 cups broth and 2 cups water instead of 6 cups broth as vegetable broth often comes in 32-ounce (4 cup) containers.
- As the soup rests, lentils may absorb liquid and thicken the soup; add additional broth or water to adjust consistency as needed.
- You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
- To make in a slow cooker, add all ingredients except kale and lemon juice. Cook on high for 5 to 6 hours or low for 7 to 8 hours. Blend part of the soup until semi-smooth, stir in kale and lemon juice, then serve.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freeze portions in freezer-safe containers or silicone trays for up to 3 months.
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 280
- Sugar: 6g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
