I have been experimenting with flavors and ended up with a Mediterranean Diet Lentil Soup. Bursting with tender lentils, garlic, chopped onion, diced tomatoes, carrots, celery and fresh spinach, this recipe offers a healthy twist with aromatic oregano and a touch of lemon juice. I invite you to read on.

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I stumbled upon a way to make a really tasty Mediterranean Lentil Soup that I just had to share. I started with 1 cup dried green lentils, a large chopped onion and 2 garlic cloves minced to build a hearty flavor base, and then tossed in 2 chopped carrots with a couple celery stalks.

Diced tomatoes add a vibrant touch, while the vegetable broth brings everything together as it simmers slowly. I always use 2 tablespoons olive oil and a teaspoon of dried oregano along with a bay leaf to spice it up.

When I stir in 2 cups fresh spinach right at the end and season with salt, pepper, and a splash of lemon juice, it really hits the spot. This soup is like a twist on classic Mediterranean Diet Recipes dinners, and its easy vegan appeal makes it a perfect choice when you’re looking for lunch or a light dinner option.

Enjoy experimenting with it as much as I did.

Why I Like this Recipe

I really love this recipe for a few reasons. First, I enjoy how it gives me a warm, hearty bowl of soup that’s both healthy and filling. Second, I like that it’s super easy to prepare, making it perfect for busy days when I still want a nutritious meal. Lastly, I appreciate the mix of flavors, especially the zesty twist from the lemon juice that makes every spoonful exciting.

This Mediterranean Lentil Soup is packed with healthy ingredients like lentils, garlic, and spinach that keep you full and energized. Ive been trying to eat better this winter, and this recipe fits the bill. I crammed it with great stuff that not only tastes amazing but also helps you stay healthy. My blog shares this yummy recipe along with some easy tips and tricks on how you can get the most out of each ingredient, making it just what you need on a cold day when you crave something nourishing and simple.

Ingredients

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Lentils provide protein and plenty of fiber, making sure its hearty and filling.
Diced tomatoes bring tangy sweetness with vitamins, giving a vibrant kick.
Carrots add natural sweetness and a bit of crunch to keep the soup lively.
Garlic boosts flavour with its sharp aroma and immune benefits too.
Spinach offers fresh color and vital vitamins so its a healthy choice.
Celery contributes a delicate crunch and extra fiber that balances tastes.
Olive oil lends healthy fats and deep flavour, enriching the overall dish.
Bay leaf and oregano add savory notes, rounding out the soup flavor.

Ingredient Quantities

1 cup dried green or brown lentils

1 large onion, chopped

2 garlic cloves, minced

2 carrots, peeled and chopped

2 celery stalks, chopped

14.5 oz can diced tomatoes

6 cups vegetable broth

2 tablespoons olive oil

1 teaspoon dried oregano

1 bay leaf

2 cups fresh spinach

Salt and pepper to taste

1 to 2 teaspoons lemon juice (optional)

How to Make this

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1. Rinse the lentils in a colander and set em aside.

2. Heat the olive oil in a big pot over medium heat. Add the chopped onion, minced garlic, chopped carrots and celery and cook for about 5 minutes until they start to soften.

3. Toss in the lentils, canned diced tomatoes (with their juice), vegetable broth, dried oregano and the bay leaf to the pot.

4. Bring the mixture to a simmer then lower the heat, cover it up and let it cook for about 25 to 30 minutes till the lentils are tender.

5. After that, stir in the fresh spinach and let it cook for another 2 minutes until the spinach wilts.

6. Season with salt and pepper and if you want, add the lemon juice now for a little extra zing.

7. Give it a taste and adjust the seasonings if needed.

8. Serve hot and enjoy your tasty, healthy Mediterranean Lentil Soup!

Equipment Needed

1. Colander
2. Cutting board
3. Chef’s knife
4. Large pot with lid
5. Wooden spoon
6. Measuring cups and spoons
7. Can opener

FAQ

Q: Can I use red lentils instead of green or brown? A: Yeah, you can but red lentils break down more, so your soup might turn out thicker than expected.

Q: How long does the soup need to simmer? A: It usually takes about 30-40 minutes on a medium heat until the lentils get soft and the flavors meld together.

Q: Is the lemon juice necessary? A: Not really, it's optional. It just adds a nice brightness to the soup just before serving.

Q: Can I store leftovers for later? A: Sure, keep them in an airtight container in the fridge for up to 3 days. Just reheat slowly on the stove.

Q: Do I need to use fresh spinach? A: Fresh is best for that green pop, but in a pinch you can use frozen spinach; just be sure to drain it well before mixin' in.

Q: Is this recipe vegan? A: Yep, it's totally vegan if you use vegetable broth and skip any garnish that might not be plant-based.

Mediterranean Lentil Soup Recipe Substitutions and Variations

Instead of dried lentils, you can use canned lentils if you drain and rinse them first
If you dont have a large onion, try using a couple of small shallots instead
Out of vegetable broth? Mix water with a bouillon cube or use chicken broth if you dont mind non-veg options
If you’re missing a bay leaf, a pinch of dried thyme can fill in for that herby kick
No lemon juice? A splash of white wine vinegar works pretty well as a substitute

Pro Tips

1. When you’re cooking the onions, garlic, carrots and celery, let em get a bit more soft and caramelized – it really helps build flavor right off the bat so the soup doesn’t taste flat later on.

2. Make sure you rinse the lentils really well and maybe even give ’em a quick look over for any weird bits; trust me, you dont want a crunchy surprise when you’re tasting your soup.

3. If you have a heavy pot, use it ’cause it keeps the heat even; that way you won’t end up with burnt bits on the bottom and a mess of flavors.

4. Try stirring in the lemon juice right at the end, just a small splash, so you add that nice tang without overpowering the rest of the flavors.