Healthy Mediterranean Lentil Soup

Ingredients

• 2 tbsp Olive Oil (extra virgin preferred)
• 1 medium Yellow Onion (peeled and diced)
• 1 large Carrot (peeled and diced)
• 2 Celery Stalks (diced)
• 3 cloves Garlic (minced)
• 1 cup Dried Lentils (green or brown, rinsed)
• 2 medium Potatoes (Yukon Gold or Russet, diced)
• 1 can (14 oz) Crushed Tomatoes (no added salt)
• 6 cups Vegetable Broth (can substitute chicken broth)
• 2 cups Fresh Spinach (roughly chopped)
• 1 tsp Dried Oregano
• 1 tbsp Balsamic Vinegar
• to taste Salt
• to taste Black Pepper (freshly ground)
• 4 slices Crusty Bread (for serving, optional)

Instructions

1. Prepare Vegetables

   Dice the onion, carrot, and celery into uniform ½‑inch pieces. Mince the garlic and dice the potatoes.

   Time: PT10M

2. Sauté Aromatics

   Heat olive oil in a large soup pot over medium heat. Add onion, carrot, celery, garlic, and dried oregano. Cook, stirring occasionally, until the vegetables are soft and fragrant, about 5‑7 minutes.

   Time: PT7M

3. Add Main Ingredients

   Stir in the rinsed lentils, diced potatoes, crushed tomatoes, and vegetable broth. Bring the mixture to a gentle boil.

   Time: PT2M

4. Simmer Until Tender

   Reduce heat to low, cover partially, and let the soup simmer until the lentils are tender, about 30 minutes. Stir occasionally and skim any foam that rises.

   Time: PT30M

5. Finish with Spinach and Balsamic

   Add the chopped spinach and balsamic vinegar. Cook for another 3 minutes, just until the spinach wilts.

   Time: PT3M

6. Season and Serve

   Season the soup with salt and freshly ground black pepper to taste. Ladle into bowls and serve with crusty bread on the side.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

35 g

Fat

5 g

Fiber

10 g