Description
A hearty and healthy Mediterranean Lentil Soup packed with plant-based protein and vibrant flavors. This cozy vegetarian soup combines fire-roasted tomatoes, green lentils, and fresh kale with aromatic spices and bright lemon juice, perfect for warming up on chilly days.
Ingredients
Scale
Soup Base
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves garlic, minced
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
Spices and Seasonings
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Finishing Ingredients
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons)
Instructions
- Saute the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots and cook, stirring occasionally, for 4 to 5 minutes, until the onion becomes translucent and the vegetables begin to soften.
- Infuse with flavor: Stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Cook for 1 to 2 minutes to toast the spices and develop the flavors, stirring frequently to prevent burning.
- Simmer the soup: Add the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir to combine and bring the mixture to a boil. Reduce the heat to low, partially cover with a lid, and let simmer for 30 minutes, or until the lentils are tender.
- Blend: Choose to keep the soup chunky or use an immersion blender to blend parts of the soup for a creamier texture. Blend only a few seconds in spots to maintain some texture.
- Finish with flavor: Stir in the chopped kale and lemon juice. Simmer for an additional 1 to 2 minutes to soften the kale. Taste and adjust seasoning with more lemon juice, salt, or pepper if desired before serving.
Notes
- This soup is perfect for cozy fall and winter meals, offering hearty, healthy, and filling plant-based protein.
- Feel free to blend the soup to your preferred texture using an immersion blender or keep it chunky for more rustic texture.
- You can substitute kale with spinach or Swiss chard for a different leafy green variation.
- To make this soup gluten free, ensure your vegetable broth and tomato paste are gluten free certified.
- Leftovers keep well and taste even better the next day as flavors meld.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
- Cholesterol: 0 mg
