Description
A hearty and healthy Mediterranean Lentil Soup packed with plant-based protein and vibrant flavors. This cozy vegetarian soup features fire-roasted tomatoes, aromatic spices, and nutritious kale, perfect for fall and winter meals.
Ingredients
Scale
Main Ingredients
- 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
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Saute the Vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots and cook for 4 to 5 minutes until the onion becomes translucent and the vegetables soften slightly.
- Infuse with Flavor: Stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and freshly ground black pepper. Toast the spices for 1 to 2 minutes while stirring to release their aromas.
- Simmer: Add the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils to the pot. Stir to combine, then bring to a boil. Reduce the heat to low, partially cover with a lid, and simmer for 30 minutes until the lentils are tender.
- Blend: Optionally, use an immersion blender to partially blend the soup for a creamier texture, leaving some chunks for texture, or skip blending to keep it chunky.
- Finish with Flavor: Stir in the sliced kale and lemon juice, and simmer for an additional 2 minutes to soften the kale. Taste and adjust seasoning with more lemon juice, salt, or pepper as desired before serving.
Notes
- This lentil soup makes a filling vegetarian and plant-based meal, perfect for cooler weather.
- Feel free to adjust the amount of garlic and spices according to your preference.
- Use green or brown lentils as specified; avoid red lentils as they cook differently.
- Partially blending the soup helps thicken it without losing texture.
- You can substitute kale with spinach or Swiss chard if preferred.
- Serve with crusty bread or a side salad for a complete meal.
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
