Quick Mediterranean Lentils Soup – Healthy, Hearty, and Fast
This Quick Mediterranean Lentils Soup is a delicious, healthy option for anyone looking to nourish their body while enjoying fantastic flavors. Packed with nutrients and vibrant ingredients, this recipe presents an easy way to enjoy a warm, hearty meal in a short amount of time. Lentils are not only a fantastic source of protein but also rich in fiber, making this dish a great choice for anyone seeking a nutritious, plant-based meal.
Why Make This Recipe
Making Quick Mediterranean Lentils Soup is an excellent choice for many reasons. First and foremost, it’s incredibly simple and quick, taking only about 30 minutes from start to finish. This means you can whip up a wholesome meal even on the busiest days!
Additionally, lentils are often considered a superfood. They are low in calories, high in protein, and packed with vital nutrients like iron and potassium. This soup is perfect for those looking to eat healthier or for anyone who loves hearty, satisfying meals that don’t compromise on flavor. Plus, with a delightful mix of spices and fresh lemon juice, it’s not just healthy; it’s also full of taste.
Lastly, this soup is incredibly versatile, allowing you to adapt it to your preferences with various ingredients or spices. Whether you’re a seasoned cook or a beginner, this recipe offers a satisfying culinary experience without the fuss.
How to Make Quick Mediterranean Lentils Soup
Creating this delightful soup is as straightforward as it gets! With just a handful of ingredients and a few simple steps, you’ll have a delicious meal ready in no time.
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 cup green or brown lentils (rinsed)
- 1½ tsp ground cumin
- ½ tsp ground coriander
- ½ tsp turmeric
- ½ tsp paprika
- Pinch of red-pepper flakes (optional)
- 4 cups vegetable broth (or water)
- 1 cup crushed tomatoes (or tomato paste for a thicker texture)
- 1 lemon, juiced
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Directions
- Heat olive oil in a large pot over medium heat.
- Sauté the diced onion and minced garlic for 3–4 minutes until they are soft and fragrant.
- Add the diced carrots and chopped celery to the pot, and cook for an additional 3 minutes.
- Stir in the ground cumin, ground coriander, turmeric, paprika, and optional red-pepper flakes.
- Add the rinsed lentils, vegetable broth, and crushed tomatoes to the pot.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 15–20 minutes until the lentils are tender.
- Once cooked, stir in the juice of one lemon and season the soup with salt and pepper to taste.
- Drizzle with a little olive oil and garnish with freshly chopped parsley before serving.
Pro Tips for Success Quick Mediterranean Lentils Soup
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Rinse the Lentils: Always rinse your lentils under cold water before cooking. This helps to remove any debris and can enhance their flavor.
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Adjust Consistency: If you prefer a thicker soup, substitute crushed tomatoes with tomato paste. This will give the soup more body.
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Don’t Skip the Lemon: Adding fresh lemon juice at the end brightens the flavors and enhances the overall taste of the soup.
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Taste as You Go: Be sure to taste and adjust the seasoning as necessary. This allows you to personalize the flavor to your liking.
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Storage Tip: If you have leftovers, they can be stored in airtight containers in the refrigerator. Reheat on the stovetop or microwave over low heat.
Flavor Variations Quick Mediterranean Lentils Soup
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Add Greens: Stir in fresh spinach or kale for an extra boost of nutrients and color. Add them towards the end of cooking to keep them vibrant and tender.
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Spice it Up: Feel free to add more spices like cinnamon or a dash of cayenne for a spicier kick.
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Protein Boost: Incorporate diced chicken or turkey for those who want additional protein without losing the Mediterranean essence.
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Herb Infusion: Experiment with fresh herbs such as thyme or oregano to enhance the aromatic profile.
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Vegetable Medley: Mix in other vegetables like bell peppers or zucchini for a more colorful and nutritious soup.
Serving Suggestions Quick Mediterranean Lentils Soup
Serve this soup with a slice of crusty bread to soak up all that delicious broth. A simple green salad dressed with olive oil and balsamic vinegar complements the meal perfectly. For a heartier option, consider pairing it with a Mediterranean grain salad, perhaps with quinoa or bulgur, to balance the soup’s rich flavors.
Storage and Freezing Instructions Quick Mediterranean Lentils Soup
This soup is an excellent make-ahead option as it stores well in the refrigerator. Allow the soup to cool completely before transferring it into an airtight container. It will last in the fridge for about 5 days. When ready to eat, reheat it gently on the stove or microwave.
If you want to freeze the soup, pour it into freezer-safe containers or individual portions. Ensure there’s some space at the top of the container as the soup may expand when freezing. This soup can be kept in the freezer for up to 3 months. Thaw it overnight in the refrigerator before reheating.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|——————|————–|
| Calories | 210 |
| Protein | 10 g |
| Carbohydrates | 35 g |
| Fat | 3 g |
| Fiber | 15 g |
| Sodium | 500 mg |
FAQ About Quick Mediterranean Lentils Soup
Can I use any type of lentils for this recipe?
Yes, you can use various types of lentils! Brown and green lentils work wonderfully in this recipe, retaining their shape and texture. However, red lentils will cook faster and become mushy, altering the soup’s consistency. Choose based on your personal preference.
How do I know when the lentils are done?
Lentils generally take 15-20 minutes to become tender. Taste them to ensure they are softened but still hold their shape. If they feel too firm, allow them to simmer for a few more minutes, checking regularly.
Can I make this soup in advance?
Absolutely! This soup stores well, and the flavors deepen after sitting in the fridge. Prepare it a day or two ahead for a convenient, ready-to-eat meal. Just be sure to let it cool completely before storing.
Is it gluten-free?
Yes, this Quick Mediterranean Lentils Soup is naturally gluten-free, making it a perfect option for those with gluten sensitivities or celiac disease. Just double-check that your vegetable broth is also gluten-free.
Can I add meats or proteins?
Certainly! Feel free to incorporate diced chicken, turkey, or even sausage for added protein. Just brown the meat before adding the vegetables. This will also enhance the flavor of the soup.
Final Thoughts
Quick Mediterranean Lentils Soup is a simple yet nourishing dish perfect for any occasion. Whipping it up is a breeze, making it a go-to recipe for busy weeknights or meal prep. Not only is it delicious and hearty, but it’s also rich in nutrients, ensuring you’re fueling your body with wholesome ingredients.
So, don your apron, gather your ingredients, and enjoy creating this delightful soup that will surely warm your heart and fill your belly!
Print
Quick Mediterranean Lentils Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A delicious, healthy lentil soup packed with nutrients and vibrant flavors, perfect for a quick warm meal.
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 cup green or brown lentils (rinsed)
- 1½ tsp ground cumin
- ½ tsp ground coriander
- ½ tsp turmeric
- ½ tsp paprika
- Pinch of red-pepper flakes (optional)
- 4 cups vegetable broth (or water)
- 1 cup crushed tomatoes (or tomato paste for a thicker texture)
- 1 lemon, juiced
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat.
- Sauté the diced onion and minced garlic for 3–4 minutes until they are soft and fragrant.
- Add the diced carrots and chopped celery to the pot, and cook for an additional 3 minutes.
- Stir in the ground cumin, ground coriander, turmeric, paprika, and optional red-pepper flakes.
- Add the rinsed lentils, vegetable broth, and crushed tomatoes to the pot.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 15–20 minutes until the lentils are tender.
- Once cooked, stir in the juice of one lemon and season the soup with salt and pepper to taste.
- Drizzle with a little olive oil and garnish with freshly chopped parsley before serving.
Notes
Rinse lentils before cooking. Adjust consistency with crushed tomatoes or tomato paste as desired. Adding lemon juice enhances the flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 4g
- Sodium: 500mg
- Fat: 3g
- Saturated Fat: 0g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 15g
- Protein: 10g
- Cholesterol: 0mg
