Soups
Mediterranean Lentil Soup
Brown lentils, tomatoes, carrots, and spinach simmered with cumin and coriander, then finished with lemon and fresh parsley.
Inspired by Mediterranean-style lentil soup
Prep
20 min
Cook
45 min
Serves
6 servings
Difficulty
Easy
Pantry match
Uses the current servings and temporary recipe changes.
Missing 18 ingredients
- • 2 tablespoons extra-virgin olive oil
- • 1 large yellow onion, diced
- • 2 medium carrots, diced
- • 2 celery ribs, diced
- • 4 garlic cloves, minced
- • 1 teaspoon ground cumin
- • 1 teaspoon ground coriander
- • 1/2 teaspoon smoked paprika
- • 2 tablespoons tomato paste
- • 1 1/2 cups brown or green lentils, sorted and rinsed
- • 1 can (14.5 ounces) diced tomatoes
- • 6 cups low-sodium vegetable broth
- • 1 bay leaf
- • 1 teaspoon kosher salt
- • 1/2 teaspoon freshly ground black pepper
- • 3 cups baby spinach
- • 2 tablespoons fresh lemon juice
- • 1/4 cup chopped fresh parsley
View ingredient-by-ingredient match
- 2 tablespoons extra-virgin olive oilMissing
- 1 large yellow onion, dicedMissing
- 2 medium carrots, dicedMissing
- 2 celery ribs, dicedMissing
- 4 garlic cloves, mincedMissing
- 1 teaspoon ground cuminMissing
- 1 teaspoon ground corianderMissing
- 1/2 teaspoon smoked paprikaMissing
- 2 tablespoons tomato pasteMissing
- 1 1/2 cups brown or green lentils, sorted and rinsedMissing
- 1 can (14.5 ounces) diced tomatoesMissing
- 6 cups low-sodium vegetable brothMissing
- 1 bay leafMissing
- 1 teaspoon kosher saltMissing
- 1/2 teaspoon freshly ground black pepperMissing
- 3 cups baby spinachMissing
- 2 tablespoons fresh lemon juiceMissing
- 1/4 cup chopped fresh parsleyMissing
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Method
Recipe notes
Brown and green lentils keep their shape better than red lentils, which soften into a puree. Lentil age affects timing, so judge doneness by texture and add water as needed rather than forcing a rigid minute count.
Planning, storage, and serving
Storage and reheating
Refrigerate in a covered container for up to 5 days or freeze for up to 3 months. The lentils thicken the broth during storage, so loosen reheated soup with water or vegetable broth.
Make-ahead tips
Prepare the soup through cooking the lentils up to 3 days ahead. Add spinach, lemon, and parsley while reheating so their color and fresh flavor remain vivid.
What to serve with it
- - Warm whole-wheat pita
- - Cucumber-tomato salad
- - Roasted cauliflower
Equipment needed
- - Large Dutch oven
- - Fine-mesh strainer
- - Chef's knife
Difficulty explained
This is a forgiving one-pot soup; the only variable is lentil age, which can add several minutes to the simmer.
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Nutrition facts
Updating nutrition…
Alternatives
Apply a reviewed substitution to this temporary working copy. The published recipe stays unchanged.
Browse reviewed options
French green lentils
Use the same volume of French green lentils for a firmer soup.
Chopped kale
Use an equal packed volume of stemmed chopped kale.
Bottled 100% lemon juice
Use slightly less bottled lemon juice, then adjust after tasting.
Type the ingredient you're missing — we'll find what you can use instead.
Pitfalls to Watch Out For
- Using red lentils changes the intended texture because they break down quickly rather than holding distinct shapes.
- Adding lemon before the lentils soften can slow tenderizing; stir it in only after cooking.
- Old lentils may need more liquid and time, so do not raise the heat to a hard boil to rush them.
Nutrition Context
- Lentils provide plant protein and substantial fiber, making the soup filling without meat or dairy.
- Tomatoes, spinach, carrots, and celery add a broad mix of vegetables; low-sodium broth lets the final seasoning stay controlled.
FAQ
Do I need to soak the lentils?
No. Brown and green lentils cook directly in the broth after sorting and rinsing.
Why are my lentils taking longer to cook?
Older lentils often need more time. Add a little water and continue simmering gently until tender.
Can I use red lentils?
You can, but they will break down into a smoother soup and usually cook in 18 to 25 minutes.
Is this soup vegan?
Yes, when made with vegetable broth as written. Check packaged broth labels if you need strict vegan ingredients.
How can I make the soup thicker?
Mash a ladleful against the pot or briefly blend about 2 cups, then stir it back into the remaining soup.
What sides pair best with this dish?
Warm pita, cucumber-tomato salad, or roasted cauliflower fit the lemony Mediterranean flavors.