Mediterranean Lentil Soup – Downshiftology

Lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, and wonderfully filling thanks to its plant-based protein. And while there are many variations of lentil soup, this simple and vibrant Mediterranean version is extra special.

Bowls of Mediterranean lentil soup. — *Photo: Gayle McLeod*

Why This Is My Favorite Lentil Soup Recipe

When it comes to this lentil soup, remember—simple doesn’t mean boring. Oh no, this recipe is far from that! It’s packed with flavor and depth, just like my vegetable soup and classic chicken soup. Sweet, slow-cooked vegetables, smoky fire-roasted tomatoes, plenty of herbs, and warming spices all come together in a savory broth to create the best tasting Mediterranean lentil soup. But here’s what else I love about it:

Lentils are a powerhouse ingredient. I’ve talked about this before when I showed you how to cook lentils (that don’t end up mushy). Lentils are a staple in vegan and vegetarian meals because they’re high in fiber, carbohydrates, and most importantly, protein. That makes this soup not just an appetizer, but a hearty, satiating, complete meal.
It’s also a simple, budget-friendly option. With pantry staples like lentils, canned tomatoes, and dried herbs as the stars, this recipe uses affordable, everyday ingredients that won’t break the bank.
It’s perfect for meal prep. I make this recipe often, just to ensure I have leftovers frozen in the freezer. It’s one of my favorite quick-reheat recipes for when I’m in a pinch.

Lentil Soup Ingredients

Lentils: Green or brown lentils work best in this soup as they hold their shape better than red lentils.
Mirepoix Vegetables: Chopped celery, carrots, onions, and garlic provide a delicious foundation for this lentil soup.
Roasted Tomatoes: I’m a big fan of using fire-roasted tomatoes to elevate this recipe while adding a hint of smokiness. If you have trouble finding fire-roasted tomatoes, you can always use regular diced tomatoes.
Tomato Paste: This simple ingredient definitely intensifies the body of the soup, so I don’t recommend leaving it off. And any leftover tomato paste can be used in my chili recipe or beef stew.
Leafy Greens: I’m using fresh kale in this recipe to amp up the antioxidants, vitamins, and nutrients. But feel free to add another leafy green like baby spinach.
Herbs: A simple blend of dried oregano, basil, cumin, and thyme highlights those delicious Mediterranean flavors.

Find the printable recipe with measurements below.

Which Lentils To Use

Green or brown lentils are the best choice for this soup. They have a mild, earthy flavor and soften slightly when cooked, but still hold their shape. Red lentils, on the other hand, break down the fastest and become mushy. French lentils (also called Lentilles du Puy) are great for tossing into a lentil salad due to their firm texture, but they require more cooking time in soups.

How To Make The Best Lentil Soup Recipe

Cook the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until they’re softened.

Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt, and pepper. Stir and toast the spices for 1 to 2 minutes.

Add the remaining ingredients and simmer. Add the lentils, diced tomatoes, and broth. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.

Simmering vegetables and broth in a pot.

Blend the soup. Use an immersion blender to spot-blend for a few seconds. This will break up the chunkiness and give the soup a slightly creamier base. If you don’t have an immersion blender, you could transfer 2 to 3 cups to a regular blender, blend that up, and add it back to the pot.

Blending lentil soup in a pot with immersion blender.

Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste test the soup, and add extra lemon juice, salt, or pepper before serving.

Cooking Tips

Garnish your soup with fresh herbs and crispy toppings like crispy shallots or bacon bits (if you’re not vegan). You could even drizzle coconut cream or sprinkle freshly grated parmesan on top for a touch of creaminess.
Add other ingredients to this soup such as sliced mushrooms, diced potatoes, sweet potatoes, or zucchini. This is a great opportunity to use up any leftover vegetables in your fridge!
Make it meaty by adding shredded chicken, ground turkey, or ground sausage. Any of these additions would be delicious and add some heft.
Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!

Storage Tips

To Store: This will stay good in the fridge for 4 to 5 days in an airtight container.
To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.
For Reheating: If you’re reheating a single serving, pop it in the microwave for a few minutes until warm. If you’re reheating an entire batch, it’s easier to add it back to a pot and warm it up on the stovetop.

More Fall Soup Recipes

If you make this lentil soup recipe, I’d love to know how it turned out in the comment box below! Your review will help other readers in the community. And if you’re hungry for more healthy food inspiration (and exclusive content), join my free newsletter.

Description

This lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, wonderfully filling thanks to its plant-based protein, and extra special with it’s vibrant Mediterranean flavors. Watch the video below to see how I make this in my kitchen!

Dutch Oven A solid cast iron pot is an essential for soups and stews.

Saute the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
Simmer. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
Blend. You can keep the soup chunky, or use an immersion blender to create a more creamy texture, by spot blending for just a few seconds.
Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.

Each serving is around 2 cups.
A little tip if you don’t want to open another broth container. You can add 4 cups of broth and 2 cups of water to this recipe because vegetable broth usually comes in 32-ounce containers (4 cups). That way you don’t have a half-used container of broth.
As the soup sits, the lentils may soak up some of the liquid and thicken up the soup. You can always add more broth or water to thin it out.
You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
To Store: This will stay good in the fridge for up to 5 days in an airtight container.
To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.

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Recipe originally posted November 2020, but updated to include new photos and information for your benefit!