Hearty Mediterranean Lentil Vegetable Soup 🍲🥕🌿
Description
This Hearty Mediterranean Lentil Vegetable Soup is a warm, nourishing, and protein-rich meal filled with tender lentils, potatoes, carrots, tomatoes, onions, and fresh spinach. Simmered with Mediterranean herbs and garlic, this soup is comforting, budget-friendly, and packed with nutrients. It’s perfect for chilly evenings, meal prep, or whenever you need a healthy, satisfying bowl of goodness.
Servings
Serves: 6 people
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Ingredients
- 1 cup brown or green lentils, rinsed
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 medium potatoes, diced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- Salt and black pepper to taste
- Fresh parsley for garnish
- Crusty bread for serving (optional)
Instructions
Step 1
Heat olive oil in a large pot over medium heat. Add onions and carrots and cook for 5 minutes.
Step 2
Stir in garlic and cook for another minute until fragrant.
Step 3
Add lentils, potatoes, diced tomatoes, vegetable broth, oregano, paprika, salt, and black pepper.
Step 4
Bring the soup to a boil, then reduce heat and simmer for 30–35 minutes, or until the lentils and potatoes are tender.
Step 5
Stir in fresh spinach and cook for 2–3 minutes until wilted.
Step 6
Taste and adjust seasoning. Garnish with fresh parsley and serve with crusty bread.
Notes
- Brown and green lentils hold their shape best.
- Add extra broth if you prefer a thinner soup.
- Fresh herbs provide the best flavor.
Tips
✔ Add celery or zucchini for extra vegetables.
✔ A squeeze of lemon brightens the flavors.
✔ Make a large batch for meal prep.
✔ Store in the refrigerator for up to 5 days.
Nutritional Information (Per Serving)
- Calories: 240
- Protein: 11g
- Carbohydrates: 38g
- Fat: 5g
- Fiber: 10g
- Sodium: 390mg
Approximate values.
Health Benefits
- Lentils are rich in plant protein and fiber.
- Potatoes provide potassium and energy.
- Spinach is packed with iron and antioxidants.
- Tomatoes contain lycopene and vitamin C.
- Supports digestion, heart health, and long-lasting fullness.
Q&A
Q: Can I freeze this soup?
Yes. Freeze for up to 3 months.
Q: Can I use red lentils?
Yes, but they cook faster and create a creamier texture.
Q: Is this soup vegan?
Yes, when made with vegetable broth.
Q: What can I serve with it?
Serve with crusty bread, a fresh salad, or grilled cheese.