Mediterranean Lentil Soup Recipe

Published on June 5th 2022 by Sarah Leadon.
Last updated on March 20th 2024
This recipe, developed through the collective effort of at least six experts, underwent meticulous research and testing for over three months. Learn more about our process in the art and science behind our recipes. This post may contain affiliate links. Read our Disclosure Policy.
Arial view of a large bowl of Mediterranean Lentil Soup

Although Greeks considered lentils to be a poor man's meal, the Egyptians got it right. Lentils truly are royal. That's because they are filled with so many nutritious compounds. Lentils contain lots of potassium, which can reduce salt's bad impact on the body and decrease your blood pressure. Lentils also contain polyphenols like procyanidin and flavanols. These compounds have potent antioxidant, anti-inflammatory, and neuroprotective properties. 

Mediterranean Lentil Soup is made with bold aromatics and robust spices such as onions, roasted red peppers, carrots, sumac, cumin, and coriander. This healthy soup is also finished with a touch of lime juice to brighten the soup's flavors and bring everything together. It's best to use green, black, or brown lentils for this recipe. 

 

Author: Sarah Leadon
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Time & Serves

Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
Serves
6

Ingredients

  • 2 tablespoons Extra Virgin Olive Oil

     

  • 1 large Yellow Onion, small dice

     

  • 2 medium Carrots, peeled, small dice

     

  • 2 cloves Garlic, minced 

     

  • 1 teaspoon Kosher Salt

     

  • 1/2 teaspoon Black Pepper

     

  • 1 1/2 teaspoons Ground Coriander

     

  • 1 1/2 teaspoons Ground Cumin

     

  • 1 1/2 teaspoons Sumac

     

  • 1/4 teaspoon Granulated White Sugar

     

  • 1 tablespoon Arrowroot Powder

     

  • 6 cups Low-Sodium Vegetable Broth

     

  • 3 cups water

     

  • 1 cup Roasted Red Peppers, diced

     

  • 1 1/2 cups Green Lentils or Small Brown Lentils, rinsed

     

  • 3 cups fresh Spinach leaves

     

  • Juice of 1 Lime 

     

  • 1/4 cup Parsley, chopped

Instructions

To a large Dutch iron pot, add extra virgin olive oil. Place it over medium-high heat. 



 

Stir in the diced onions and carrots and cook them for 2 minutes until the onions are translucent. 

 

Add the garlic, salt, pepper, coriander, cumin, sumac, sugar, and arrowroot starch, and cook for 2 minutes, stirring often. 

 

Add vegetable broth, water, and roasted red peppers, and stir to combine. Increase heat to high and allow the soup to come to a boil. Stir in the lentils and cook it for 5 minutes. 

 

Cover the lentil soup and cook it for 20 minutes until the lentils are tender. You may need to add additional water, so check the soup after 10-15 minutes. 

 

Add the spinach and lime juice, stir to combine, cover it, and cook it for 5 minutes. 

 

Divide the Mediterranean lentil soup between 6 soup bowls and garnish with parsley if desired. Serve the Mediterranean lentil soup with your favorite rustic vegan bread. 

Sarah Leadon
Author:

Delve into the fusion of food and mood with Sarah. Discover the emotional journey within each recipe. Beyond the kitchen, she's an avid reader and music lover, lost in the rhythms of life.

More posts by Sarah Leadon

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mediterranean lentil soup, recipe, best, instant pot, lemon, slow cooker, spicy, spinach

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Sarah Leadon
Author:

Delve into the fusion of food and mood with Sarah. Discover the emotional journey within each recipe. Beyond the kitchen, she's an avid reader and music lover, lost in the rhythms of life.

More posts by Sarah Leadon