Mediterranean Lentil Soup with Olive Oil & Herbs | Healthy Comfort Food
- September 28, 2025
- 0 Comment
- September 28, 2025
- 0 Comment
This Mediterranean Lentil Soup is a protein-rich, heart-healthy dish featuring earthy lentils, vibrant vegetables, and aromatic herbs. Simmered with olive oil and spices, it’s cozy, wholesome, and ready in under 50 minutes.
When it comes to wholesome comfort food, few dishes rival the timeless Mediterranean Lentil Soup. Packed with plant-based protein, olive oil, and fresh herbs, it perfectly captures the essence of the Mediterranean diet—simple ingredients, bold flavors, and health benefits that last a lifetime. Ideal for weeknight dinners or meal prep, this soup is as nourishing as it is delicious.
⏱ Recipe Information
- Prep time: 15 minutes Cook time: 35 minutes Total time: 50 minutes
- Servings: 6 Calories: ~290 kcal per serving Difficulty: Easy
- Cuisine: Mediterranean
Ingredients
- 1 ½ cups green or brown lentils, rinsed
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 ribs celery, diced
- 3 cloves garlic, minced
- 1 can (400 g / 14 oz) tomatoes, crushed
- 6 cups vegetable broth
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1 bay leaf
- 1 tsp thyme or oregano (dried)
- Salt & black pepper, to taste
- Juice of ½ lemon
- Fresh parsley, chopped (for garnish)
Instructions with Timing
- Prep the base (5 min): In a large pot, heat olive oil over medium. Add onion, carrots, and celery. Sauté 5 minutes until softened.
- Add aromatics (2 min): Stir in garlic, cumin, paprika, and thyme. Cook until fragrant.
- Build the soup (3 min): Add tomatoes, lentils, broth, bay leaf. Stir well.
- Simmer (25 min): Cover and cook until lentils are tender. Stir occasionally.
- Finish (5 min): Season with salt, pepper, and lemon juice. Remove bay leaf.
- Serve (immediate): Ladle into bowls, garnish with parsley, and drizzle with extra olive oil.
Nutrition & Health Benefits
- High protein & fiber: Lentils promote satiety and stable blood sugar.
- Heart-healthy fats: Olive oil supports cardiovascular health.
- Antioxidants: Tomatoes and herbs deliver protective phytonutrients.
- Low glycemic index: A diabetes-friendly choice.
- Dairy-free & gluten-free: Perfect for diverse diets.
Can I use red lentils?
Yes, but they cook faster (≈20 minutes) and create a creamier texture.
Can I freeze it?
Absolutely. Store up to 3 months; thaw and reheat gently.
What can I serve with it?
Warm pita bread, rustic sourdough, or a crisp green salad pair beautifully.
Is it suitable for meal prep?
Yes. It tastes even better the next day as flavors deepen.
Simple yet luxurious, this Mediterranean Lentil Soup is more than a recipe—it’s a celebration of healthy living. Bursting with earthy richness and Mediterranean charm, it’s the kind of soup that brings families together and warms chilly evenings.
Share it, save it, and enjoy it—it’s the Mediterranean way of turning humble ingredients into unforgettable comfort food.
