Mediterranean Green Lentil Soup

Ingredients

• 2 tablespoons Olive Oil (extra virgin, for sautéing)
• 1 large Onion (peeled and finely diced)
• 2 cloves Garlic (minced)
• 1 medium Red Bell Pepper (seeded and diced)
• 2 Carrots (peeled and diced)
• 2 medium Potatoes (peeled and diced)
• 1 cup Green Lentils (rinsed well)
• 2 tablespoons Tomato Paste (store‑bought)
• 1 teaspoon Turmeric (ground)
• 1 teaspoon Paprika (sweet or smoked)
• 1 teaspoon Cumin (ground)
• 1 teaspoon Salt (or to taste)
• 4 cups Vegetable Broth (low‑sodium)
• 2 cups Spinach (fresh, roughly chopped)
• 2 tablespoons Fresh Parsley (chopped, for garnish)
• 1 Lemon (freshly squeezed juice)

Instructions

1. Prepare Vegetables

   Dice the onion, mince the garlic, and chop the bell pepper, carrots, potatoes, spinach, and parsley. Rinse the green lentils under cold water.

   Time: PT10M

2. Sauté Aromatics

   Heat 2 tbsp olive oil in a large pot over medium heat. Add the diced onion and minced garlic, stirring until the onion becomes translucent, about 4–5 minutes.

   Time: PT5M

   Temperature: Medium

3. Add Root Vegetables

   Stir in the chopped bell pepper, carrots, and potatoes. Cook for 3 minutes, allowing the vegetables to soften slightly.

   Time: PT3M

   Temperature: Medium

4. Season and Add Lentils

   Add the rinsed green lentils, tomato paste, turmeric, paprika, cumin, and salt. Stir well to coat everything with the spices.

   Time: PT2M

   Temperature: Medium

5. Simmer the Soup

   Pour in the vegetable broth, increase heat to bring the mixture to a gentle boil, then reduce to a low simmer. Cover and cook for 30 minutes, or until the lentils and potatoes are tender.

   Time: PT30M

   Temperature: Low simmer

6. Finish with Spinach

   Add the chopped spinach to the pot and stir until wilted, about 2 minutes.

   Time: PT2M

   Temperature: Low

7. Serve

   Ladle the soup into bowls, garnish with chopped parsley and a drizzle of freshly squeezed lemon juice. Serve hot.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

40 g

Fat

4 g

Fiber

12 g

Ingredient Substitutions

• Instead of Olive Oil: vegetable oil, canola oil
• Instead of Onion: shallot, leek
• Instead of Garlic: garlic powder (1/2 tsp)
• Instead of Red Bell Pepper: yellow bell pepper, green bell pepper
• Instead of Carrots: parsnips, sweet potato (diced)
• Instead of Potatoes: sweet potatoes, turnips
• Instead of Green Lentils: brown lentils, split peas
• Instead of Tomato Paste: crushed tomatoes (2 tbsp)
• Instead of Turmeric: curry powder (½ tsp)
• Instead of Paprika: smoked paprika, chili powder (½ tsp)
• Instead of Cumin: ground coriander (½ tsp)
• Instead of Salt: sea salt, kosher salt
• Instead of Vegetable Broth: chicken broth, water + bouillon cube
• Instead of Spinach: kale (stems removed), Swiss chard
• Instead of Fresh Parsley: cilantro, fresh basil
• Instead of Lemon: lime juice, vinegar (1 tsp)

Equipment Needed

• Large Pot
• Cutting Board
• Chef's Knife
• Wooden Spoon
• Measuring Cups
• Measuring Spoons
• Ladle (optional)

Critical Steps — Do Not Skip

• Sauté the onion and garlic until translucent without browning.
• Simmer the lentils and potatoes until fully tender (about 30 minutes).
• Add spinach at the end and stir only until wilted.

Chef Tips from the Video

• Rinse lentils thoroughly to remove any dust that can cause bitterness.
• A splash of red wine vinegar (½ tsp) added at the end brightens the flavor.
• For extra depth, toast the spices (turmeric, paprika, cumin) in the oil for 30 seconds before adding broth.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in portion‑size bags for up to 2 months; thaw in fridge before reheating.

Room temperature: Do not store at room temperature; refrigerate promptly.

Make-Ahead Tips

• The soup can be made a day ahead; reheat gently and add fresh spinach just before serving.
• For a smoother texture, blend half of the soup with an immersion blender before adding spinach.

Frequently Asked Questions