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closeup of lentil soup in a green bowl with parsley sprinkled on top
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3.75 from 4 votes

Mediterranean Lentil Soup

Louisa Clements
A simple mediterranean lentil soup made with pantry staples and flavoured with cumin and coriander.
Prep Time15 minutes
Cook Time31 minutes
Total Time46 minutes
Servings 6

Ingredients

  • 4 tbsp olive oil, divided
  • 2 carrots, peeled and diced
  • 1 rib celery, diced
  • 1 onion, diced
  • 1 3/4 tsp salt, divided
  • 3 cloves garlic, minced
  • 2 tbsp tomato paste
  • 1 1/2 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp chili flakes
  • 9 cups water
  • 1 1/2 cups dried green or brown lentils, rinsed
  • 3 Bay leaves
  • 1 tbsp lemon juice
  • 1 tbsp minced parsley, optional for garnish

Instructions

  • In a large soup pot, heat 2 tbsp olive oil over medium heat. Add carrots, celery, onion and 1 tsp salt, cook for 3-5 minutes, until onion is translucent and vegetables begin to soften.
  • Add garlic, tomato paste, cumin, coriander and chili flakes. Sauté for another 2 minutes, until tomato paste begins to caramelize and turn a deep red and the spices are fragrant.
  • Add the water, lentils, bay leaves and remaining salt to the pot. Cover and simmer for 25-30 minutes, until lentils are tender. Remove bay leaves, stir in lemon juice and remaining olive oil. Serve with parsley sprinkled on top.
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Nutrition Facts
Mediterranean Lentil Soup
Amount Per Serving
Calories 268 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 765mg33%
Potassium 608mg17%
Carbohydrates 33g11%
Fiber 15g63%
Sugar 4g4%
Protein 13g26%
Vitamin A 3631IU73%
Vitamin C 8mg10%
Calcium 59mg6%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet. Nutrition information is an estimate and is provided for informational purposes only. If you have any specific dietary concerns, please consult with your healthcare practitioner.