Description
A hearty and healthy Mediterranean Lentil Soup packed with vibrant flavors from fire-roasted tomatoes, aromatic spices, and fresh kale. This vegetarian soup is perfect for cozy meals during fall and winter, offering plant-based protein and a creamy texture option.
Ingredients
Scale
Main Ingredients
- ¼ cup extra virgin olive oil
- 1 medium yellow onion (small diced)
- 2 medium carrots (small diced)
- 2 celery ribs (small diced)
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic (minced)
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper (to taste)
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale (stemmed and sliced)
- 1 lemon (juiced, about 3 tablespoons juice)
Instructions
- Saute the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots and stir for 4 to 5 minutes until the onion becomes translucent and the vegetables start to soften.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and freshly ground black pepper. Stir continuously and toast the spices for 1 to 2 minutes to release their aroma.
- Simmer: Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir everything together and bring to a boil. Reduce heat to low, partially cover with a lid, and let it simmer gently for 30 minutes until the lentils are tender.
- Blend (optional): Decide if you prefer a chunky soup or a creamier texture. Use an immersion blender to spot blend some parts of the soup for a few seconds to thicken it to your liking while keeping some texture.
- Finish with flavor: Stir in the stemmed and sliced kale leaves along with the fresh lemon juice. Simmer for another 1 to 2 minutes until the kale softens. Taste and adjust seasoning with additional lemon juice, salt, or pepper before serving.
Notes
- This lentil soup is perfect for cool weather as a filling and nutritious vegetarian meal.
- If you prefer, you can substitute kale with spinach or Swiss chard for a different leafy green option.
- To make the soup spicier, add a pinch of red pepper flakes when toasting the spices.
- Use low-sodium vegetable broth to control the saltiness of the soup.
- Leftovers store well in the refrigerator for up to 4 days and freeze nicely for longer storage.
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
