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.
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 this other red lentil soup, or 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:Â
- 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.
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.
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
- Cabbage Soup: A great option for a healthy and simple meal.
- Butternut Squash Soup: A must-make for squash season.
- Carrot Ginger Soup: Such a healing and nourishing soup!
- Sweet Potato Soup: A delicious way to enjoy sweet potatoes.
- Tomato Soup: This is for all my tomato lovers.
- Or enjoy these other comforting soup recipes or Mediterranean recipes! And if you want a different lentil soup to try, I’ve got a delicious lemony lentil soup in my Healthy Meal Prep cookbook.
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
Video
Equipment
- Immersion Blender This is my favorite immersion blender and it's super powerful!
- Dutch Oven A solid cast iron pot is an essential for soups and stews.
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 of 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 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.
Lisa’s Tips
- 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.Â
- 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!Â
- 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.
Nutrition
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Recipe originally posted November 2020, but updated to include new photos and information for your benefit!
This soup is hearty and filling. It has a minestrone flavor, yum! I substituted spinach for Kale, since that’s what I had on had, this is going in my soup rotation, for sure!
Happy to hear this lentil soup is officially part of your rotation now, Karyn!
I made this delicious soup on the stovetop.
It came together nicely and I added mushrooms to the basic recipe and substituted spinach for the kale.
I liked Parmesan cheese to finish but others liked a bit of shiracha! Thank you.
Loving all the different additions ya’ll added! Enjoy, Joyce :)
Hi
Can I use red lentils ?
I want to make the soup today and that’s all I have?
Hi Margie – I have a separate recipe for red lentil soup you should check out!
This soup is delicious! I made it in the slow cooker and added a beef bone. Thanks for the recipe!
Sounds amazing! Enjoy, Anna.
Excellent & yummy!
The Mediterranean Lentil soup will be one of my go-to recipes for a cold winter’s night.
Family approved! Next time I would soak the green/brown lentils overnight for a softer bite.
Thank you for another fabulous recipe Lisa!
Hi Marcy – Glad you’re loving this lentil soup so much!
This was so delicious! The flavors were rich and deep. I made it for myself and some friends and they loved it. But I also set aside some in the freezer for later. I’m so glad I did! I came down with a cold and I was so happy I had this soup on hand. It nourished my body and warmed my soul. And did I mention that it is so quick and easy to make. I pretty much had everything in the cupboards and it was made in less than 45 minutes..prep to pleasure!
Thanks again for another great recipe!
Hi Zarita – Happy to hear everyone loved this lentil soup!
Made this soup yesterday, and it is a winner! Even my husband–who usually wants some sort of meat in soups — raved. Tasty, hearty, filling. :) Soaking the chickpeas today to try the falafel recipe next!
I’m so glad you both enjoyed this Mediterranean lentil soup, Jan!
I made this dish 5 days ago, amazing!! And so simple!
I’m always blown away by your recipes that taste great but aren’t complex in instructions (only in taste)!
Thanks for another great one!
I’m so glad you loved this lentil soup, June!
Fantastic soup! Great way to use all those vegetables in your fridge. I substituted baby kale for the kale leaves. I will absolutely make this soup again. My entire family loved it! I even shared some with my neighbors and they loved it too.
Thrilled to hear everyone loved this lentil soup, Amy!