Mediterranean Lentil Soup Bowl
Description
This Mediterranean Lentil Soup Bowl is a wholesome, protein-rich meal loaded with tender lentils, colourful vegetables, aromatic herbs, and Mediterranean flavours. Finished with a drizzle of extra virgin olive oil and fresh lemon juice, it’s comforting, nutritious, and perfect for lunch or dinner.
Prep Time: 15 mins | Cook Time: 35 mins | Total Time: 50 mins
Servings: 4
Ingredients
- 1 cup dried brown or green lentils, rinsed
- 1 tbsp extra virgin olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp dried oregano
- ½ tsp smoked paprika
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 2 cups baby spinach
- Juice of ½ lemon
- Salt and black pepper, to taste
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes.
- Add garlic, cumin, oregano, and smoked paprika; cook for 1 minute.
- Stir in lentils, diced tomatoes, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 30–35 minutes, or until lentils are tender.
- Stir in spinach and cook for 2 minutes until wilted.
- Add lemon juice, season with salt and pepper, and garnish with fresh parsley before serving.
Notes
- Brown or green lentils hold their shape best.
- Add more broth if you prefer a thinner soup.
- Fresh lemon juice brightens the flavour.
Tips
- Blend a small portion of the soup for a creamier texture.
- Add cooked chicken or chickpeas for extra protein.
- Serve with whole-grain bread or pita for a complete meal.
- Store leftovers in the refrigerator for up to 4 days.
Nutritional Information (Per Serving, Approx.)
- Calories: 285
- Protein: 15g
- Carbohydrates: 42g
- Fat: 6g
- Fiber: 15g
- Sugar: 7g
- Sodium: 480mg
Health Benefits
- Lentils are an excellent source of plant-based protein and fibre.
- Spinach provides iron, folate, and vitamins A and K.
- Olive oil supports heart health with healthy monounsaturated fats.
- Tomatoes and herbs are rich in antioxidants that help support overall wellness.
- High fibre content promotes healthy digestion and lasting fullness.
Frequently Asked Questions
Q: Can I use canned lentils?
Yes. Reduce the cooking time to about 15 minutes since they’re already cooked.
Q: Is this soup vegan?
Yes, when made with vegetable broth.
Q: Can I freeze it?
Absolutely. Freeze in airtight containers for up to 3 months.
Q: How can I make it spicier?
Add red pepper flakes or a pinch of cayenne pepper.
Q: What pairs well with this soup?
Serve with warm pita bread, a Greek salad, roasted vegetables, or grilled cheese for a satisfying Mediterranean meal.