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:
- 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.
- 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.
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Recipe originally posted November 2020, but updated to include new photos and information for your benefit!
Your recipes are fantastic!! I always want them. Problem is I can’t print them out except at the library.
My longtime friend who entertains every Christmas for 20+ people is the person who shared your recipe for honey glazed carrots one time and she uses you for her huge prime ribs, and many others!!
Thanks so much, Lisa! I’m so glad you’re enjoying my recipes. And tell your friend “thank you” for sharing my recipes as well. :)
So delicious and healthy!! Easy to make and a hearty soup.
Glad you loved this lentil soup, Dana!
Lisa,
What “equipment” do you use to get your vegetables diced/chopped evenly. I bought one recently and didn’t like it so returned it. I’m looking at the picture in the lentil soup recipe above and those carrots are uniform!
Thanks!
Hi Sallyann – that’s all done with a chef’s knife! :)
Ok something magical happens with the tomato, spices and the lemon here. It’s so good! I never leave reviews on recipes but I’m so excited to eat this all week.
Couldn’t agree with you more, Niki! Enjoy :)
Exceptional. I made it almost exactly as written, subbing chicken stock for veg broth. Used my instant pot on saute up to and through adding of spices to toast. From there out, I cooked using the “slow cook” setting for 4 hrs. Really remarkable. Thank you.
Glad this worked out perfectly in your Instant Pot, Suse!
Excellent Recipes .Minimum Ingredients, easy to follow up.
Very Tasty.
Thanks
Glad you loved this lentil soup, Mohammad!
This recipe is DELICIOUS! I’ve made it a few times now. First time I made it without any changes/additions and it was amazing. Second time I added ground beef and it was really really good! Third time I did 1/2 vegetable broth and 1/2 spicy beef broth—gave it a nice kick! Next time I added spicy ground sausage with fresh grated Parmesan on top …. Soooo good!
Thrilled to hear you’re loving this lentil soup, Jas!
Husband has a cold, daughter isn’t feeling great, and I’m just cold in the northeast. This was exactly what we needed tonight. So tasty, quick to make, and really comforting. This stays in my rotation
I’m happy to hear this recipe ticked all the boxes for you tonight. Enjoy!
Can I substitute the broth for water and would it still come out red like yours? Also what type of seasoning adjustments would I need to make if I use water? Thank you!
Delicious! I made this on a whim and didn’t have all the ingredients and it was still one of the best soups I’ve made in a long time! I didn’t have fire-roasted tomatoes on hand so I substituted fresh chopped Roma tomatoes. I also didn’t have kale so used spinach instead. I didn’t have celery either, but I added 1/3 lb ground turkey. The spices were spot on! It was just perfect! Thank you, thank you!
Hi Paula – it sounds like you made some great substitutions. So happy you loved the end result!
Such a great soup. Just made it. Your recipes are all amazing. Thank you!
Thanks so much, Fernanda! I’m happy you loved it!
so good! my friends ask me to make this when they visit!
Aw, I’m so glad they love this lentil soup, Kaley!
Made this last night and it was delicious! One addition, 1 cup of NM green chile. It gave the soup a nice kick. I live in NM and we put green chile in everything.
That green chile sounds great! Enjoy :)
Made this tonight and it is so yummy. I made one adjustment. I live in New Mexico and added about a cup of chopped NM green Chile.
Sounds wonderful with NM green chile, enjoy!
Soup looks very yummy. I want to make in the crock pot. Do I pre cook the lentils?
Hi Gail – There’s no need to pre-cook the lentils!
It was so delicious!
I’m happy you loved it, Michelle!
Sorry. I just reread the info and so the portion ratio.
I’m making this for the first time. Hopefully it will go well with the high protein diet I’m trying. You do give the nutrition value, but not the portion of soup it covers.
Wondering if I can use Trader Joe’s already cooked refrigerated brown lentils?
This is DELICIOUS!. Instead of a 28 ounce can of fire roasted tomatoes, we use two 14 oz cans of Muir Glen fire roasted tomatoes … one is just tomatoes and the other one is tomatoes with green chilies. This method adds a small kick without over-riding all the other delicious flavors.
Love that tweak! Thanks for sharing. :)
I just doubled your recipe. I love it and will take some to a friend recovering from surgery.
Thank you Lisa
That’s so sweet of you to take a batch to your friend, Jan. I hope you both enjoy and find some nourishment in this lentil soup!
This soup is great and very easy to make. I especially like it because I need the potassium!
So happy you enjoyed it, Pat!
This was delicious..used black beluga lentils, fresh minced parsley and Mexican sour cream…don’t forget the lemon!
Yes, the lemon juice really makes it pop. I’m happy you loved the recipe, Ellen!
So yummy! Thanks for all the great soup recipes. I eat soup 5 days a week year round.
I’m so glad you’re enjoying them all, Jea!
This is my go to soup. It’s delicious. Thank you
Happy to hear this has become your go-to soup, Rosie!
“I cannot stop eating this and it just keeps getting better and better” says my husband who does not care for lentils at all. He couldn’t believe how good this soup was, especially for how healthy it is. Next time I will probably add a protein of some sort, but it was so yummy as is. Perfect for a rainy, autumn dinner!
Aw, I’m glad this soup made him change his mind about lentils Kelli!
Thank you for this recipe it was delicious! I substituted fire roasted diced tomatoes with chili because that’s what I had on hand. The chilies added a little bite. The family loved it.☺️
Glad you were able to tweak this with what you had on hand, and the whole family ended up loving it, Anne!
I love this recipe! Do you happen to know the serving size?
Hi Chris – Each serving is about 2 cups!
This was delicious! Sure to remain in my dinner rotation.
Glad you loved this lentil soup, Sarah!
I just made this for dinner and had force myself to stop eating…it was so good!! I put a poached egg on top and it was absolutely delicious! So happy to have this a go to recipe now.
Love the additional poached egg, Suzanne! Glad you enjoyed this lentil soup so much.
Hi Lisa, have you ever made this in an instant pot? Id like to try it that way.
Hi Roni – I haven’t yet made this in an Instant Pot, but if you do, make sure to share your tips!
I’ve been making lentil soup my whole life, but it was always with brown lentils, which got mushy, and always ho-hum seasoning-wise. Not bad, just not “craveable”. I have to say, this recipe was delicious! I tried the green lentils for the first time, and loved them! Because they kept their shape so beautifully, I left the soup chunky. I mostly followed the recipe, except for subbing chicken broth, because that is what I had on hand, and doubling the lemon juice and kale. It was nice and hearty, and everyone loved it, even those in my family who don’t think it’s a meal if it doesn’t have meat or fish in it…:)
That’s the beauty of green lentils! I’m glad you loved this variation and have a new recipe to add to your rotation, Karen.
My new breakfast! Great recipe.
Loved your lentil recipe
Glad you loved this lentil soup, Tee!
Followed the recipe, exactly and added a diced potato. Lentils are economical, easy, quick and good for us. What more could we want with little time and in need of a good home cooked meal. Ty!
I’m so glad you enjoyed this lentil soup, Jeannine! It’s definitely an economical one to boot!
Both my husband and I thought this was excellent. Very tasty hearty love the flavor thank you you very much. I’m learning about lentils and this was perfect.
So glad you both enjoyed the Mediterranean flavor of this lentil soup, Kathleen!
Hi, saw your recipe ,and just made it with my Lentils I had in my cabinet for a while!! It’s AMAZING!!! My family Enjoyed it !!! I used Organic Spinach instead of Kale. I will be making more of your delicious recipes!!! All have a Blessed Wonderful Day!!! Thank you Lisa ☺!!
Amazing! Happy to hear this lentil soup was loved by all, Salena.
This lentil soup recipe has become a staple recipe I make for friends and family for a feel-good super nutritious meal!
Wonderful! Glad this lentil soup has become a staple, Anhela.
Love this recipe! Thank you so much for sharing the recipe. I make a pot of this soup throughout the year and freeze it. So great for a quick lunch or dinner.
Thrilled you’re loving this lentil soup, Susan!
Very simple lentil recipe. It’s exactly what I wanted. The combination of herbs and spices make it easy to pair with any cuisine! Thank you. I am all smiles 😃
I made this for dinner last night. I didn’t have lentils so I used black beans. I also didn’t have kale so I just omitted that. I blended it just a bit so it was still chunky. I served it with a dollop of greek yogurt and a squeeze of lime, didn’t have any lemons. It was delicious and I’m having leftovers for a late breakfast/early lunch.
Love the idea of adding a dollop of Greek yogurt for a creamy touch! Glad you enjoyed this soup, Rebecca!
Hearty and delicious, this recipe came together fairly quickly, having soaked & cooked the lentils ahead of time. I added a chicken sausage to my bowl for extra protein. With only 3 cups of broth instead of 6, my recipe made about 10.5 cups of soup, or 7 servings, and it was not too thick either. I added two bunches of turnip greens.
Loving this variation you made, Hibber! I’m so glad you enjoyed this lentil soup.
Excellent soup! I’ve eaten it multiple times but today I pulverized it, plopped it on a garlic naan pizza and added Asiago and cheddar cheese. Magnificent!
What a delicious transformation of this lentil soup, Willa!
This was my first Downshiftology recipe and why I started following Lisa. This is perfect for a cold night and definitely freezes well for leftovers. I don’t have an immersion blender so I just scoop some out and put in our blender and it works well (although a little messy).
Great recipe to take to someone sick or who had a baby/just moved as a special treat. Friends are always asking for the recipe.
What a great first recipe to make from my website, Bridger! That’s great to hear it’s been such a favorite, especially among your friends as well.
I have made the soup three times.
The first time, followed the recipe to the letter. My knife work isn’t the best but the immersion blender smoothed it all out. The soup is a breeze to make, visually very nice, lots of color and FLAVOR. The second time, I used no salt chicken broth and added organic chicken sausage plus left the veggies chunky. The third time, I added some harissa with the tomato paste (!). Before the final step of dino kale / lemon, I added a half pound of fresh green beans. And, once again, left the veggies chunky.
This recipe is incredibly adaptable and will be a lunch staple.
Hi Lily – All the different variations you made sound amazing! Thanks so much for sharing and can’t wait to see what other ways you get creative with this soup.
This was absolutely delicious, easy and filling. I have made this and shared it with several friends and family and they all agree ❣️. Thank you for sharing your knowledge with us and making us better, healthier home chefs !
I’m so glad you, your friends, and family have been loving this Mediterranean lentil soup, Heidi.
This is BY FAR the best lentil soup I’ve ever made! I usually make Moosewood’s recipe but this one tops that. I did not immersion blend it; left it all chunky, and it is delicious ❤️
Yay, happy to hear it’s your favorite lentil soup, Jane!
That’s amazing to hear, Jane! Glad you found a new favorite lentil soup to make.
Not a big lentil person, but trying to branch out. This soup was delicious. Didn’t have cumin so substituted 1 tsp cayenne instead. Yummy.
Glad this lentil soup changed your mind about lentils, Marce!
This was absolutely the perfect soup for cold spring days and so flavorful! My family ate this up in one day. The hint of lemon really was there in every bowl. So easy and economical
to make. Love all your recipes!
Hi Lauren – Glad the whole family gobbled up this lentil soup! And yes, can’t forget the lemon juice in this recipe, it adds a bright pop of flavor.
I typically HATE lentil soup, and I’ve made this twice in one week! You knocked this recipe out of the park. 10 out of 10!!
Glad you found a new favorite lentil soup, Jenni!
Lisa hold a match stick in your teeth with the striker end out and your eyes won’t water when you cut the onion. I use this trick it works!
Thanks for the tip, Dee!
Lisa, love all your helpful tips and recipes. Wondering about making the Mediterranean Lentil soup in the Instant pot. I know the beginning veggies need sautéing. You mentioned crockpot alternative, what about Instant Pot?
Hi Debbie – unfortunately, I don’t have an Instant Pot, so can’t provide instructions for that.