Description
Vegan Mediterranean Lentil Vegetable Soup – Bright, hearty, and nourishing, this plant-based soup combines lentils, tomatoes, and greens in a bold Mediterranean-inspired broth.
Ingredients
Scale
- 1 cup dried green or brown lentils, rinsed
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 cups spinach or kale, chopped
- Juice of 1/2 lemon
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery; cook until softened, about 5 minutes.
- Stir in garlic, oregano, thyme, cumin, and paprika; cook for 30 seconds.
- Add lentils, diced tomatoes, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 25–30 minutes, until lentils are tender.
- Stir in spinach or kale and cook 2–3 minutes until wilted.
- Add lemon juice, salt, and pepper to taste.
- Serve warm.
Notes
- This soup freezes well; freeze in portions for easy meals.
- Refrigerate leftovers for up to 4 days.
- For extra protein, add a can of chickpeas (drained and rinsed).
- To ensure gluten-free, use a gluten-free vegetable broth.
- For a thicker texture, puree a portion of the lentils and return to the pot.
- Feel free to swap spinach for kale or other leafy greens.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240 ml)
- Calories: 180
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
Keywords: Vegan Mediterranean Lentil Soup, Lentil Vegetable Soup, Mediterranean Soup, Plant-based Soup, Healthy Lentil Soup