Description
A hearty and wholesome Vegan Mediterranean Lentil Vegetable Soup combining protein-rich lentils, fresh seasonal vegetables, and aromatic Mediterranean herbs and spices. Perfect for cozy nights or meal prepping, this nutrient-dense soup offers a vibrant blend of flavors and textures that satisfy and comfort.
Ingredients
Legumes
- Lentils – 1 cup (rinsed thoroughly)
Vegetables
- Carrots – 2 medium, peeled and chopped
- Celery stalks – 2, chopped
- Onion – 1 medium, diced
- Garlic cloves – 3, minced
- Diced tomatoes (canned) – 1 can (14 oz)
- Spinach or kale – 2 cups fresh, chopped
Liquids & Oils
- Vegetable broth – 4 cups
- Olive oil – 2 tablespoons
Herbs & Spices
- Thyme – 1 teaspoon dried
- Oregano – 1 teaspoon dried
- Bay leaf – 1
- Cumin – 1/2 teaspoon ground
- Paprika – 1/2 teaspoon
- Salt – to taste
- Black pepper – to taste
Instructions
- Prepare the Vegetables: Wash, peel, and chop the carrots, celery, onions, and garlic into even pieces to ensure uniform cooking and balanced texture.
- Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onions and minced garlic, sautéing until soft and fragrant to build a rich savory base.
- Add Vegetables and Lentils: Stir in the chopped carrots and celery, cooking for a couple of minutes before adding the rinsed lentils, allowing the vegetables to release sweetness and combine with the lentils.
- Pour in Liquids and Seasonings: Add the diced tomatoes and vegetable broth to the pot. Sprinkle in the thyme, oregano, bay leaf, cumin, paprika, salt, and pepper. Stir everything together and bring to a gentle boil, then reduce heat to a simmer.
- Simmer Until Tender: Let the soup simmer uncovered for 30 to 40 minutes, or until the lentils and vegetables are tender and flavors meld into a harmonious blend.
- Stir in Greens and Finish: During the last 5 minutes of cooking, add the fresh spinach or kale to the pot and stir until wilted, preserving freshness and vibrant color.
Notes
- Rinse lentils thoroughly to avoid grit and achieve a smooth texture.
- Adjust broth amounts to your preferred soup thickness; reduce broth for thicker soup or add more for a lighter consistency.
- Use fresh herbs if possible to enhance aromatic complexity and flavor brightness.
- Don’t skip sautéing the aromatics, as it deepens the flavor base of the soup significantly.
- Season to taste throughout cooking and especially near the end to perfectly balance the flavors.
- Allow the soup to rest for a bit before serving to let the flavors meld beautifully.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soups
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 220 kcal
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 12 g
- Protein: 14 g
- Cholesterol: 0 mg
Keywords: vegan, Mediterranean, lentil soup, vegetable soup, gluten free, plant-based, healthy, comforting
