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Description
Experience the hearty and nourishing taste of Mediterranean Lentil Soup, featuring tender lentils simmered with aromatic spices, vegetables, and fire-roasted tomatoes. This comforting soup is a perfect plant-based protein source for cooler days.
Ingredients
Scale
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, diced small
- 2 medium carrots, diced small
- 2 celery ribs, diced small
- 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
- Begin by heating the oil in a large pot over medium heat. Incorporate the onion, celery, and carrots, stirring for 4 to 5 minutes until the onion turns translucent.
- Next, mix in the tomato paste, minced garlic, dried spices, salt, and pepper. Stir and toast the spices for 1 to 2 minutes to enhance their flavor.
- Add the diced tomatoes, broth, and lentils, stirring to combine. Bring the mixture to a boil, then lower the heat to simmer, partially covering the pot for 25 to 30 minutes.
- For a creamier texture, use an immersion blender to blend the soup for a few seconds, or leave it chunky if preferred.
- Finally, stir in the kale and lemon juice, allowing it to simmer for an additional minute or two until the kale softens. Taste the soup and adjust with more lemon juice, salt, or pepper as needed before serving.
Notes
TECHNIQUE TIP: Sauté the vegetables until they are soft to enhance the flavor of the soup.
STORAGE: Store leftover soup in an airtight container in the refrigerator for up to 3 days.
SUBSTITUTION: Swap fire-roasted diced tomatoes with regular canned tomatoes if desired.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Cuisine: Mediterranean
Nutrition
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
