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