ADVERTISEMENT
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the onions, garlic, carrots, and celery. Sauté for about 5 minutes, stirring occasionally, until the vegetables are softened and aromatic.
Step 2: Add Spices and Tomatoes
- Stir in the cumin, smoked paprika, oregano, coriander, and red pepper flakes (if using). Cook for 1 minute to toast the spices and enhance their flavor.
- Add the diced tomatoes and cook for another 2 minutes, allowing the mixture to meld together.
Step 3: Add Lentils and Broth
- Pour in the vegetable broth and add the lentils. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 25-30 minutes, or until the lentils are tender.
Step 4: Add Zucchini (Optional)
If using zucchini, add it to the pot in the last 10 minutes of cooking. This keeps the zucchini tender but not overcooked.
Step 5: Final Seasoning and Lemon Juice
- Once the lentils are cooked, season the soup with salt and black pepper to taste.
- Stir in the lemon juice to brighten the flavors.
Step 6: Serve and Garnish
- Ladle the soup into bowls and garnish with fresh parsley or cilantro.
- Serve hot with crusty bread or pita on the side.
Tips for the Best Mediterranean Lentil Soup
- Choose the Right Lentils: Green or brown lentils hold their shape better during cooking. Avoid red lentils, which tend to break down into a mushy consistency.
- Customize Vegetables: Add spinach, kale, or bell peppers to the soup for extra color and nutrition.
- Make It Creamy: For a creamier texture, blend half the soup with an immersion blender and mix it back in.
- Adjust Seasonings: Mediterranean flavors are versatile. Feel free to add a pinch of turmeric, sumac, or fresh rosemary for a unique twist.
Health Benefits of Mediterranean Lentil Soup
This soup is not only delicious but also a nutritional powerhouse:
- Lentils: High in plant-based protein and fiber, they support heart health and digestion.
- Vegetables: Loaded with antioxidants, vitamins, and minerals to boost immunity.
- Olive Oil: A staple of Mediterranean diets, it’s rich in healthy fats that promote cardiovascular health.
- Lemon Juice: Adds a burst of vitamin C and enhances the absorption of nutrients.
Serving Suggestions
- As a Starter: Serve as a light first course for a Mediterranean-themed meal.
- As a Main Dish: Pair with crusty bread or a side salad for a complete, satisfying dinner.
- For Meal Prep: This soup stores well in the fridge or freezer, making it an excellent option for make-ahead meals.
Conclusion
Mediterranean Lentil Soup is the ultimate combination of simplicity, flavor, and nutrition. With its aromatic spices, hearty lentils, and bright citrus finish, this dish is sure to become a staple in your kitchen. It’s a one-pot wonder that’s as comforting as it is healthy—a perfect example of how Mediterranean cuisine makes eating well feel like a treat.
Try it out today, and enjoy a bowl of wholesome, flavorful goodness!
ADVERTISEMENT
