Mediterranean Lentil Soup

A wholesome and robust lentil soup brimming with vegetables, warm Mediterranean spices, and a touch of brightness from fresh herbs, served with crusty whole grain bread.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 5
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $3.04/serving

Dietary

• Vegetarian
• Vegan
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Protein
• High-Fiber

Tags

• quick
• comfort food
• one-pot
• healthy
• savory
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (chopped)
• 2 carrots (diced)
• 2 celery stalks (diced)
• 2 clove garlic (minced)
• 1 teaspoon dried oregano
• 0.5 teaspoon ground cumin
• 0.25 teaspoon black pepper (freshly ground)
• 1 can diced tomatoes (no-salt-added, undrained)
• 6 cup vegetable broth
• 1.5 cup lentils (rinsed)
• 0.25 cup fresh parsley (chopped)
• 1 whole grain bread (crusty)

Instructions

1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1 chopped yellow onion, 2 diced carrots, and 2 diced celery stalks. Sauté for 5-7 minutes until softened.
2. Stir in 2 minced garlic cloves, 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, and 1/4 teaspoon black pepper. Cook for 1 minute until fragrant.
3. Add 1 can no-salt-added diced tomatoes, 6 cups low-sodium vegetable broth, and 1 1/2 cups rinsed lentils to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until lentils are tender.
4. Stir in 1/4 cup chopped fresh parsley just before serving. Serve hot with slices of whole grain crusty bread.

Notes

This soup tastes even better the next day as the flavors meld. It freezes well for future quick meals.

Nutrition (per serving)

• Calories: 395
• Protein: 22.8 g
• Carbohydrates: 65.5 g
• Fat: 6.8 g
• Fiber: 22.5 g
• Sodium: 220 mg
• Saturated Fat: 1 g
• Sugar: 7.5 g