Zesty Mediterranean Lentil Soup

$- 1 cup green or brown lentils, thoroughly rinsed - 1 medium onion, finely diced - 2 medium carrots, peeled and diced - 2 celery stalks, diced into small pieces - 3 cloves garlic, minced finely - 1 can (14 oz) diced tomatoes, including their juices - 4 cups rich vegetable broth - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 tablespoon extra virgin olive oil - Salt and freshly cracked black pepper to taste - 2 cups fresh spinach or kale, roughly chopped - Juice of 1 fresh lemon - Fresh parsley, chopped, for garnish You can swap lentils with split peas or chickpeas. For the broth, use chicken broth for more flavor. If you lack fresh herbs, dried herbs work too. Carrots can be replaced with sweet potatoes. If you can't find smoked paprika, regular paprika adds good taste. This soup is rich in protein from lentils. A serving contains about: - Calories: 200 - Protein: 12g - Carbs: 34g - Fiber: 10g - Fat: 5g This dish is low in fat and full of vitamins. The spinach or kale boosts iron and vitamins A and C. The lemon adds vitamin C, helping your body absorb iron better. {{ingredient_image_2}} To start, gather your ingredients. You will need: - 1 cup green or brown lentils, thoroughly rinsed - 1 medium onion, finely diced - 2 medium carrots, peeled and diced - 2 celery stalks, diced into small pieces - 3 cloves garlic, minced finely - 1 can (14 oz) diced tomatoes, including their juices - 4 cups rich vegetable broth - 1 teaspoon ground cumin for warmth - 1 teaspoon smoked paprika for depth of flavor - 1 tablespoon extra virgin olive oil - Salt and freshly cracked black pepper to taste - 2 cups fresh spinach or kale, roughly chopped - Juice of 1 fresh lemon for brightness - Fresh parsley, chopped, for a vibrant garnish Once you have everything, it’s time to prepare. Start by washing the lentils. Rinse them until the water runs clear. Chop your onion, carrots, and celery into small pieces. Mince the garlic finely. Heat the olive oil in a large pot over medium heat. Let it warm for a minute. Add the onion, carrots, and celery. Sauté these veggies for 5 to 7 minutes. Stir them often until they soften and smell great. Next, add the minced garlic. Sauté for one minute. You want the garlic to smell nice but not brown. Now, it’s time to add the other ingredients. Put the rinsed lentils, diced tomatoes, vegetable broth, cumin, and smoked paprika into the pot. Stir everything well. Increase the heat and bring the mixture to a boil. Once it boils, reduce the heat to a gentle simmer. Cover the pot and let it cook for 25 to 30 minutes. The lentils should be tender but still firm. After cooking, fold in the chopped spinach or kale. Stir for another 5 minutes until the greens are wilted. Remove the pot from heat. Squeeze in the fresh lemon juice. Taste your soup and add salt and pepper if needed. Ladle the soup into bowls. Garnish with fresh parsley. Serve hot and enjoy the rich flavors of your Mediterranean lentil soup! One common mistake is not rinsing lentils. Rinsing removes dirt and small stones. It also helps reduce foam while cooking. Another mistake is overcooking the lentils. They should be tender but still hold shape. Stirring too often can also break them apart. Lastly, don’t skip seasoning. Salt and pepper enhance the soup's flavor. To boost flavor, use a rich vegetable broth. Homemade broth is great but store-bought works too. Add your spices early in the cooking process. This allows their flavors to bloom. Using fresh herbs, like parsley, adds brightness. Squeeze fresh lemon juice right before serving. This adds a zesty kick that elevates the soup. Serve the soup hot in deep bowls. A sprinkle of chopped parsley adds color and freshness. Pair it with crusty bread for a complete meal. You can also serve it with a side salad. A dollop of yogurt can add creaminess if desired. Enjoy this nourishing dish with family and friends! Pro Tips Soak Lentils for Better Cooking: Soaking lentils for a few hours before cooking can help them cook more evenly and reduce cooking time. Enhance Flavor with Fresh Herbs: Adding fresh herbs like thyme or oregano at the end of cooking can elevate the flavor of your soup. Adjust Consistency: If you prefer a thicker soup, blend a portion of the soup and stir it back in to achieve your desired texture. Storing Leftovers: This soup stores well in the refrigerator for up to 5 days, and the flavors deepen over time. Just reheat gently! {{image_4}} You can add many vegetables to your Mediterranean lentil soup. Some great choices are zucchini, bell peppers, or even sweet potatoes. Each of these adds unique flavors and textures. You can use 1 cup of diced zucchini or peppers. For sweet potatoes, peel and dice 1 medium potato. They add sweetness and heartiness. If you want to boost the protein, consider adding some cooked chicken, turkey, or tofu. About 1 to 2 cups of shredded chicken or turkey works well. For tofu, use firm tofu, diced into cubes. Add these during the last 10 minutes of cooking. This keeps them from breaking apart. You can play with spices to change the soup's flavor. For a spicier soup, add red pepper flakes. A pinch will bring heat without overwhelming the dish. You can also try adding herbs like thyme or oregano for an herbal touch. Just add 1 teaspoon of dried herbs to the pot during cooking. These simple changes keep your soup fresh and fun! After your meal, let the soup cool down. Pour leftovers into an airtight container. Make sure to seal it well. Store the container in the fridge. The soup stays fresh for up to five days. If you want to keep it longer, freezing is a great option. To freeze the soup, use a freezer-safe container. Leave some space at the top for expansion. Label the container with the date. You can freeze it for up to three months. When you are ready to eat, move it to the fridge overnight to thaw. Reheat the soup on the stove for the best flavor. Pour the soup into a pot over medium heat. Stir it often until it’s hot all the way through. If it's too thick, add a splash of water or broth. You can also microwave it in a bowl, but stir it halfway for even heating. Enjoy your warm, flavorful soup! I recommend using green or brown lentils for this soup. These lentils hold their shape well during cooking. They offer a hearty texture that makes the soup satisfying. Red lentils can also work, but they become mushy. This may change the soup’s texture. Yes, you can use a slow cooker for this soup. Start by sautéing the onion, carrots, and celery in a pan. Then, add them to the slow cooker. Mix in the garlic, lentils, tomatoes, broth, cumin, and paprika. Cook on low for 6 to 8 hours. Stir in the greens before serving. This soup lasts about 4 to 5 days in the fridge. Store it in an airtight container for best results. The flavors may deepen as it sits, making it even tastier. Just reheat on the stove or in the microwave before serving. We’ve walked through the key ingredients for Mediterranean Lentil Soup. You learned about substitutes, nutritional info, and the step-by-step cooking process. Remember to avoid common mistakes for the best flavor. You can add vegetables, proteins, or spices for your taste. Don't forget proper storage options to keep your leftovers fresh. This soup is easy to make, healthy, and full of flavor. Enjoy making it your own!$

Zesty Mediterranean Lentil Soup

A flavorful and hearty lentil soup infused with Mediterranean spices and fresh greens.

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Prep Time 10

Cook Time 30

Total Time 40

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 200 kcal

Ingredients

1 cup green or brown lentils, thoroughly rinsed
1 medium onion, finely diced
2 medium carrots, peeled and diced
2 stalks celery, diced into small pieces
3 cloves garlic, minced finely
1 can (14 oz) diced tomatoes, including their juices
4 cups rich vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 tablespoon extra virgin olive oil
to taste salt and freshly cracked black pepper
2 cups fresh spinach or kale, roughly chopped
1 fresh lemon, juiced
for garnish fresh parsley, chopped

Instructions

Begin by heating the olive oil in a large pot over medium heat. Allow it to warm for a minute.
Once heated, add in the finely diced onion, diced carrots, and diced celery. Sauté the vegetables for about 5 to 7 minutes, stirring occasionally, until they start to soften and become fragrant.
Incorporate the minced garlic into the vegetable medley and sauté for an additional minute, ensuring the garlic is fragrant but not browned.
To the pot, add the rinsed lentils, diced tomatoes (with their juices), vegetable broth, ground cumin, and smoked paprika. Stir well to combine all the ingredients.
Increase the heat to bring the mixture to a vigorous boil. Once boiling, reduce the heat to a gentle simmer. Cover the pot and allow it to cook for approximately 25 to 30 minutes, or until the lentils are tender but still hold their shape.
After the lentils have cooked, fold in the chopped spinach or kale, stirring for another 5 minutes until the greens are wilted and vibrant.
Take the pot off the heat and squeeze in the fresh lemon juice. Taste and adjust seasoning with salt and freshly cracked black pepper as desired.
Ladle the soup into bowls and garnish generously with chopped fresh parsley. Serve hot and enjoy the vibrant flavors!

Notes

Feel free to adjust the seasoning to your taste.

Keyword healthy, lentils, soup, vegetarian