In my opinion, a bright and refreshing soup is the perfect way to welcome spring, and this vegan Mediterranean lentil soup is the perfect comforting meal for the rainy days ahead. A rich and flavorful broth full of vegetables, lentils, and kale will fill you up for pennies and is a great recipe for the day you’re cleaning out the fridge. Finally, add a squeeze of lemon juice for a delicious and easy weeknight meal.
Why make Mediterranean lentil soup?
The first time I experienced cinnamon in a savory dish was while cooking at a Lebanese restaurant and it changed my life! This Mediterranean lentil soup is the perfect introduction to the savory use of cinnamon. This clean and aromatic lentil soup is a vegan flavor explosion. It’s high in protein and fiber, naturally gluten-free and super versatile. You can add almost any vegetable or vegetable, so dig into the fridge and start cooking!
Here’s what you need to make Mediterranean lentil soup:
- Oil: Olive oil is our preferred choice in this recipe due to its Mediterranean flavor profile, but vegetable or canola oil will work in a pinch.
- Mirepoix: A combination of small, diced yellow onions, carrots, and celery create an earthy and sweet flavor base for this soup.
- Garlic: Using large, crushed pieces of garlic instead of finely mincing serves to bring out the natural sweetness and flavor of the cooked garlic rather than the sometimes overwhelming bite it has when minced.
- Cumin: Gives this soup a hearty and nutty Mediterranean flavor.
- Cinnamon: A great savory use of the spice! It warms you from the inside out and makes your house smell amazing.
- Lenses: We used brown lentils because of their firm consistency.
- Vegetable broth: We have used vegetable flavoring in this recipe which is better than bouillon. If you use another brand, make sure salt isn’t the first ingredient or it’s a waste of money!
- Lemon juice: Adds a brightness to the soup that is truly addictive. You can use freshly squeezed lemon juice and save half of your lemon to garnish each bowl, or you can use bottled lemon juice. I always have lemons in the kitchen, so we had some for garnish too!
- Kale: Swiss chard, rainbow chard, spinach, escarole and all types of kale are also excellent.
- Salt and pepper: Enhance the natural flavors of the soup.
What color lentils are best for soup?
Brown or green lentils are best suited for this soup as they retain their shape after cooking, which is important in terms of consistency. Red lentils are not recommended as they cook faster and dissolve into the soup as it cooks, creating a thick and mushy consistency.
How to store leftovers
Store leftover Mediterranean lentil soup in an airtight container in the refrigerator for up to 4 days. If stored properly in an airtight container, this soup also freezes well for up to 3 months. Let it thaw in the fridge overnight before reheating in a saucepan over medium heat until warmed through.
Mediterranean lentil soup
This vegan Mediterranean lentil soup is bright and refreshing. Finished off with a squeeze of lemon, it’s the perfect meal for rainy spring days.
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- 2 tablespoon olive oil ($0.32)
- 1 large yellow onion, diced small ($0.78)
- 2 Medium Carrots, diced small ($0.24)
- 3 stems Celery, diced small ($0.36)
- 5 cloves crushed garlic ($0.30)
- 2 TL ground cumin ($0.20)
- 1 TL Cinnamon ($0.16)
- 1 Cup uncooked brown or green lentils ($0.68)
- 8th cups vegetable broth ($1.44)
- 4 oz. lemon juice ($0.48)
- 3 cups Kale, chopped and lightly packed ($2.48)
- 1 TL Salt ($0.05)
- 2 TL freshly ground black pepper ($0.10)
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Rinse the lentils in a colander under cold water until the water runs clear.
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Heat the oil in a large soup pot over medium-high heat. Add onions, carrots and celery and cook, stirring frequently, until softened, about 6-7 minutes. Season with salt and pepper.
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Stir in garlic, cumin and cinnamon. Heat until fragrant, about 60 seconds. Add the lentils to the pan and cook for 1-2 minutes until lightly toasted.
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Pour in vegetable broth and lemon juice and bring the pot to the boil. Reduce heat to low and simmer until lentils are tender, about 30-45 minutes.
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Stir in the vegetables and season with additional salt, pepper and lemon juice before serving.
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Portion: 1.5cupsCalories: 185kcalCarbohydrates: 28GProtein: 9GFat: 5GSodium: 1452mgFiber: 11G
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How to make Mediterranean lentil soup – step by step photos
Rinse 1 cup brown or green lentils in a colander under cold water until the water runs clear. Heat 2 tablespoons olive oil in a large stockpot over medium-high heat. Add 1 diced yellow onion, 2 diced medium carrots, and 3 diced celery stalks and cook, stirring frequently, until softened, about 6-7 minutes. Season with 1 teaspoon salt and 2 teaspoons pepper.
Stir in 5 crushed garlic cloves, 2 teaspoons ground cumin and 1 teaspoon cinnamon. Heat until fragrant, about 60 seconds. Add the lentils to the pan and cook for 1-2 minutes until lightly toasted.
Pour in 8 cups vegetable broth and 4 oz. lemon juice, then bring the pot to a boil. Reduce heat to low and simmer until lentils are tender, about 30-45 minutes.
Stir in 3 cups chopped kale and season with additional salt, pepper, and lemon juice before serving.
This Mediterranean lentil soup will be your new favorite!