Description
A hearty Mediterranean Lentil Soup featuring fire-roasted tomatoes, aromatic spices, kale, and lemon juice. This comforting vegetarian soup is rich in plant-based protein, fiber, and vibrant flavors, perfect for cozy fall and winter meals.
Ingredients
Scale
Vegetables and Aromatics
- 1 medium yellow onion (small diced)
- 2 medium carrots (small diced)
- 2 celery ribs (small diced)
- 3 to 4 cloves garlic (minced)
- 3 leaves kale (stemmed and sliced)
- 1 lemon (juiced, about 3 tablespoons)
Liquids and Canned Goods
- ¼ cup extra virgin olive oil
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
Spices and Seasonings
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt (to taste)
- Freshly ground black pepper (to taste)
Other
- 1 cup green or brown lentils
Instructions
- Saute the vegetables: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Stir and cook for 4 to 5 minutes until the onion becomes translucent, softening the vegetables and building flavor.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, dried oregano, dried basil, dried thyme, kosher salt, and black pepper to the pot. Stir well and toast the spices for 1 to 2 minutes until fragrant.
- Simmer: Pour in the fire-roasted diced tomatoes, low-sodium vegetable broth, and rinsed lentils. Stir to combine. Bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and simmer for 30 minutes, or until the lentils are tender.
- Blend: Decide your preferred texture. You may leave the soup chunky or use an immersion blender to blend portions of the soup for a creamier consistency. Blend only for a few seconds to avoid over-pureeing.
- Finish with flavor: Stir in the sliced kale and freshly squeezed lemon juice. Simmer for an additional 1 to 2 minutes until the kale softens. Taste and adjust seasoning with more lemon juice, salt, or pepper as needed before serving.
Notes
- This soup is an excellent vegetarian option that's hearty and packed with plant-based protein and fiber.
- To make the soup gluten free, ensure the vegetable broth used is gluten free.
- Use green or brown lentils as they hold their shape well during cooking, unlike red lentils which become mushy.
- Adjust the amount of garlic and spices based on taste preference for more or less heat and aroma.
- The lemon juice brightens the flavors, so add gradually and taste as you go.
- You can substitute kale with spinach or Swiss chard if preferred.
- Leftover soup stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
- Cholesterol: 0 mg
