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- 1 cup green or brown lentils, thoroughly rinsed - 1 medium onion, finely diced - 2 garlic cloves, minced - 2 medium carrots, diced - 1 celery stalk, diced - 1 red bell pepper, diced - 1 can (14 oz) diced tomatoes, with juices - 4 cups vegetable broth - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 teaspoon dried oregano - Salt and freshly ground black pepper, to taste - 2 tablespoons extra-virgin olive oil - Juice of 1 fresh lemon - Fresh parsley, chopped for garnish Lentils serve as the star of this dish. They are full of protein and fiber. I love using green or brown lentils. They hold their shape well during cooking. Next, the mix of veggies adds color and flavor. I choose a medium onion, garlic, carrots, celery, and red bell pepper. Each one adds its unique taste to the soup. The diced tomatoes bring a nice acidity. They also help create a lovely base for the soup. Vegetable broth adds depth. It provides a rich background flavor. Olive oil enhances the taste and helps with cooking. Lastly, lemon juice brightens the soup. It adds a fresh note that lifts the flavors. - This recipe makes 4 servings. - Adjust the amounts for larger or smaller servings. - You can double or halve the recipe easily. If you want to make more, just double all the ingredients. If you want less, cut them in half. This soup is great for meal prep. You can store leftovers for later. It tastes even better the next day! {{ingredient_image_2}} 1. Rinse and measure lentils Start by rinsing 1 cup of green or brown lentils. This removes grit and dirt. After rinsing, measure the lentils to ensure you have the right amount. 2. Dice vegetables Dice one medium onion, two medium carrots, one celery stalk, and one red bell pepper. Also, mince two garlic cloves. This mix of veggies adds flavor and nutrition. 3. Gather all ingredients Lay out all your ingredients. You will need the lentils, diced vegetables, a can of diced tomatoes, vegetable broth, spices, olive oil, lemon juice, salt, black pepper, and fresh parsley for garnish. 1. Sautéing the aromatics In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat. Once hot, add the diced onion. Sauté the onion for about 5 minutes until it turns translucent. Then, add the minced garlic, carrots, celery, and red bell pepper. Stir and cook for 5-7 minutes until the veggies soften and smell great. 2. Adding lentils and liquids Next, add the rinsed lentils to the pot. Pour in the can of diced tomatoes with their juices. Then add 4 cups of vegetable broth. Sprinkle in 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of dried oregano. Mix everything well to combine. 3. Simmering for flavor development Increase the heat until the mixture boils. Once boiling, lower the heat to a gentle simmer. Cover the pot and let it simmer for about 30-35 minutes. This allows the lentils to cook and the flavors to blend. 1. Blending for creaminess If you want a creamier soup, use an immersion blender to blend it slightly. You can also transfer a portion to a regular blender. Blend until smooth and return it to the pot. 2. Seasoning adjustments Finally, season the soup with salt and freshly ground black pepper to taste. Squeeze in the juice of one fresh lemon for brightness. Stir well and heat for an additional 5 minutes. This step helps the flavors come together beautifully. To boost the taste of your vegan Mediterranean lentil soup, use the right spices and herbs. Ground cumin adds warmth. Smoked paprika gives a nice, smoky depth. Dried oregano pairs perfectly with the tomatoes. Try adding fresh herbs like basil or thyme for a fresh twist. For cooking techniques, sauté your vegetables in olive oil first. This builds a rich base. Always cook lentils gently. Avoid high heat to keep them tender. A gentle simmer helps the flavors blend well. A common error is overcooking or undercooking lentils. Overcooked lentils turn mushy, while undercooked ones remain hard. Aim for a tender, but not falling apart texture. Check them at about 30 minutes. Balancing seasonings is key too. Taste your soup before serving. Adjust salt and pepper to your liking. A hint of lemon juice brightens the flavors. Don’t skip this step! For a stunning presentation, serve the soup in large, colorful bowls. Drizzle a bit of olive oil on top for shine. Add a sprinkle of fresh parsley for color. Pair your soup with crusty bread for a complete meal. A side salad can add freshness. Choose greens like arugula or spinach for a nice crunch. This makes your meal balanced and appealing. Pro Tips Use Fresh Herbs: Fresh parsley is a great garnish, but consider adding fresh basil or cilantro for an extra layer of flavor. Enhance with Acid: A splash of red wine vinegar or apple cider vinegar can brighten up the flavors even more than lemon juice. Store Properly: This soup keeps well in the fridge for up to 5 days and freezes well, making it perfect for meal prep. Adjust Consistency: If you prefer a thicker soup, let it simmer longer without the lid, or blend in more lentils for a creamier texture. {{image_4}} You can change the lentils. Try red lentils for a quicker cook time. You can also use chickpeas or black beans for a different taste. For grains, swap lentils with quinoa or farro. Both add a nice texture. Switch up your veggies too. You can add spinach, kale, or zucchini. These add color and extra nutrients. If you want a richer taste, add sweet potatoes or turnips. Want some heat? Add red pepper flakes or cayenne. This will give your soup a nice kick. You can also use fresh chili peppers if you prefer. For a twist on herbs, use fresh basil or thyme. These herbs change the flavor nicely. You can also mix in some fresh mint for a refreshing touch. If you need a gluten-free option, check your broth. Make sure it is gluten-free. Lentils are naturally gluten-free, so you’re good there. For a low-sodium version, use low-sodium broth. You can also skip added salt. Use lemon juice and herbs instead for flavor. This keeps the soup tasty and healthy. To keep your Vegan Mediterranean Lentil Soup fresh, cool it quickly. Place it in shallow containers to help it cool faster. Use airtight containers for best results. This keeps flavors strong and prevents spoilage. Store the soup in the fridge for up to five days. You can freeze this soup for later. Let it cool completely before freezing. Pour the soup into freezer-safe bags or containers. Be sure to leave some space at the top for expansion. The soup can last in the freezer for up to three months. When you're ready to eat, thaw it overnight in the fridge. Reheat your soup on the stove for the best flavor. Use medium heat and stir often. You can also use the microwave, but check every minute to avoid overcooking. If the soup thickens, add a splash of broth or water to loosen it. Enjoy it warm for a comforting meal. Yes, you can! Making this soup ahead of time has many benefits. It allows the flavors to blend and deepen. You can save time on busy days. Reheating is quick and easy. Plus, it tastes even better the next day. You can store leftover soup in the fridge for about 4 to 5 days. Use an airtight container for the best results. If you want to keep it longer, freezing is a great option. Just remember to label it with the date before putting it in the freezer. Lentils are packed with nutrition. They are high in protein, which helps build muscles. They also have a lot of fiber, good for digestion. These tiny legumes are low in fat, making them heart-healthy. Plus, they are rich in vitamins and minerals. Enjoying lentils in this soup gives you a hearty and healthy meal. This blog post covers a tasty lentil soup recipe with helpful tips. You learned about key ingredients, proper proportions, and step-by-step cooking instructions. We also shared common mistakes to avoid and creative variations for different diets. Proper storage methods keep your soup fresh and flavorful. By following these steps, you can make a delicious and healthy dish. Enjoy your cooking journey with this lentil soup!

Vegan Mediterranean Lentil Soup

A hearty and flavorful lentil soup with Mediterranean spices and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup green or brown lentils, thoroughly rinsed
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 1 stalk celery, diced
  • 1 red bell pepper diced
  • 1 can (14 oz) diced tomatoes, with juices
  • 4 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • to taste salt and freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 fresh lemon, juiced
  • for garnish fresh parsley, chopped

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Once hot, add the diced onion and sauté until it turns translucent, approximately 5 minutes.
  • Add the minced garlic, diced carrots, celery, and red bell pepper to the pot. Stir well and cook for another 5-7 minutes, until the vegetables are slightly tender and fragrant.
  • Incorporate the rinsed lentils into the pot, followed by the diced tomatoes (including their juices), vegetable broth, ground cumin, smoked paprika, and dried oregano. Mix everything together thoroughly.
  • Increase the heat to bring the mixture to a boil. Once boiling, lower the heat to a gentle simmer, cover the pot, and let it simmer for about 30-35 minutes, or until the lentils are soft and cooked through.
  • If a creamier texture is desired, use an immersion blender to blend the soup slightly. Alternatively, you can transfer a portion of the soup to a regular blender, blend until smooth, and then return it to the pot.
  • Season the soup with salt, freshly ground black pepper, and the juice of the lemon. Stir well, and let it heat through for an additional 5 minutes, allowing the flavors to meld.
  • Serve the soup hot, beautifully garnished with a sprinkle of fresh parsley on top.

Notes

Consider serving the soup in large, colorful bowls, drizzling a little olive oil on top, and adding extra parsley for a fresh pop of color. Pair with crusty bread for a complete meal!
Keyword lentils, Mediterranean, soup, vegan