Mediterranean Lentil Soup
Flavorful and incredibly satisfying, this easy Mediterranean Lentil Soup recipe is incredibly easy to whip up. A perfect one-pot soup that simmers slowly and is ready in about 40 minutes.
This delicious, hearty soup is full of Mediterranean flavors. It is quick, easy to make and very nutritious. It is the perfect winter comfort soup, and the perfect lunch, especially when served with a salad made of fresh mozzarella or feta cheese and a slice of crusty bread.
This soup is also vegan friendly and a part of the Mediterranean diet.
This post has been updated from it’s original publish date of September 2019. It has been updated with more photography and helpful tips. Olive & Artichoke may earn a commission for purchases made after clicking links on this page. View our disclosure policy for details.
How to make this lentil soup
I have the great fortune of having family that grew up in various places around the Mediterranean – from a few locations in Italy to Greece. In fact my grandmother’s family moved from Greece to California.
So, this Greek inspired lentil soup is one of the favorites that my grandmother taught me when I was just a teenager. And it is still a big part of our family meals – even here on the ranch.
The heart of this soup are the lentils. And I love to use these sprouted trio of lentils for my recipes. I like these lentils because they are pre sprouted, which adds to the nutrition benefits. But any green or brown lentils will work great for this recipe.
I know many people are put off by lentils because they are pretty bland on their own.
However, with this soup, you won’t find it wanting in flavor! With the combinations of fresh garlic, tomatoes, Mediterranean inspired seasonings, and a quality olive oil.
So lentils make an excellent & nutrient rich staple to keep on hand!
Ingredients
With just a few simple ingredients, you’ll have a nutritious and hearty meal that isn’t overly complicated to make. I love to make this soup year round for lunch or a quick healthy dinner.
Here’s what you’ll need:
- lentils
- garlic
- olive oil – I always recommend a good quality olive oil since most out there are fakes! Jovial brand is a great option.
- yellow onion
- tomato paste
- filtered water – love my Berkey water filter for keeping it on hand!
- bay leaves
- Primal Palate Super Gyro (Greek) seasoning – dried oregano also works
- sea salt
Quality olive oil is one key to making these flavorful dishes on the Mediterranean diet. And quality doesn’t have to be super expensive.
One thing that I always look for is olive oil that is certified by the California Olive Oil Council (COOC). This way I know that I’m purchasing authentic olive oil.
Instructions
This soup is great because it takes very little effort and it simmers slowly for all of the delicious flavors to blend together. Plus, it is made in one pot! 🙌
Here’s what you’ll need to do…
Begin by preparing the vegetables. Peel and slice the onion into thick half moon slices.
With the skin still on the garlic, take the blade of the knife and smash the garlic cloves. This will make the removal of the skins a lot easier to do. Remove the skin and chop up the garlic.
Add in the lentils, filtered water, sliced onions, chopped garlic, herbs & spices, and tomato paste to a large dutch oven or stock pot.
Bring the pot to a boil over medium heat.
Reduce the heat to a low-medium simmer. Leave pot uncovered and simmer for about 40 minutes. The lentils should be soft, but not mushy.
Serve with additional salt & pepper to taste, herbs like fresh parsley on top.
Helpful tips for making this soup
Rinse and pick the beans clean prior to adding them to the soup pot. I’ve found mini stones in lentils and peas before!
Lentils do not require soaking prior to cooking like beans would. They cook easily within 30-40 minutes, depending on the method of cooking.
Serving ideas
This soup does well on its own. But it also makes a great meal with a fresh salad and homemade bread.
Here’s a few of our favorites.
How to store and reheat leftovers
This Greek lentil soup stores well in the refrigerator for about 3-5 days. I will make a batch of it and enjoy for several days of lunches during the week. Store in a glass bowl with airtight lid And heat it up in a pan on the stove top over medium low heat until warmed through.
It will thicken up a little during storage. If you’d like to thin the soup a little, stir in a little bit of mild flavored bone broth, vegetable stock or vegetable broth to keep it vegan.
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FAQ (frequently asked questions)
For this lentil soup, I recommend brown or green lentils. Red lentils dissolve as they cook and make a smoother textured soup. Others, like as green and brown lentils, hold their shape and make a soup with more texture.
Lentils are a huge part of the traditional Mediterranean diet and they are associated with multiple health benefits. They’re an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They’re also an excellent source of plant-based protein and fiber.
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Greek Lentil Soup
Equipment
Ingredients
- 1 cup green lentils see note below
- 6 cloves garlic chopped
- ½ cup olive oil
- 1 medium/large onion sliced
- 3 tablespoons tomato paste
- 4 cups filtered water
- 2 bay leaves
- 1 teaspoon Primal Palate Super Gyro seasoning see note below
- 1 teaspoon salt or less to taste
Instructions
- Peel and cut up the onion into thin half moon slices. Do this by cutting off the ends of the onion, then slice the onion in half. And cut into slices along the length of the onion. (see the photos in the post for reference)
- With the skin still on the garlic, take the blade of the knife and smash the garlic cloves. This will make the removal of the skins much easier. Remove the skin and chop up the garlic.
- Add all ingredients to a large stock pot and over medium-high heat, bring to a boil.
- Reduce the heat to a low simmer. Leave pot uncovered and simmer for about 40 minutes. The lentils should be soft, but not mushy.
- Serve and enjoy.
Notes
Nutrition
RECIPE CARD GOES HERE
