Easy Mediterranean Lentil Soup – Simple, Hearty, and Flavorful

This is the kind of recipe you’ll make once and then keep in steady rotation. It’s cozy, nourishing, and tastes like something you’d get at a small family-run café by the sea. The ingredients are humble, but the flavor is bright and layered thanks to olive oil, tomatoes, garlic, and lemon.

You’ll get a full, satisfying meal in one pot without fuss. It’s budget-friendly, weeknight-friendly, and picky-eater-friendly. And yes, it makes great leftovers.

Easy Mediterranean Lentil Soup - Simple, Hearty, and Flavorful

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Servings 6 servings

Ingredients

  

• Olive oil (2 tablespoons) – for sautéing and flavor
• Yellow onion (1 medium, diced)
• Carrots (2 medium, diced)
• Celery (2 stalks, diced)
• Garlic (4 cloves, minced)
• Tomato paste (1 tablespoon)
• Ground cumin (1 teaspoon)
• Smoked paprika (1 teaspoon)
• Dried oregano (1 teaspoon)
• Crushed red pepper flakes (pinch, optional)
• Brown or green lentils (1 cup, rinsed)
• Crushed tomatoes (1 cup) or diced tomatoes (1 can, drained)
• Vegetable or chicken broth (6 cups)
• Bay leaf (1)
• Salt and black pepper (to taste)
• Baby spinach or chopped kale (2–3 cups)
• Lemon (1, juiced; plus extra wedges for serving)
• Fresh parsley (small handful, chopped)
• Optional finishes: extra-virgin olive oil drizzle, grated Parmesan or crumbled feta

Instructions

 

• Warm the pot. Heat 2 tablespoons olive oil in a large pot over medium heat.
• Sauté the vegetables. Add diced onion, carrots, and celery. Cook, stirring occasionally, until softened and lightly golden, about 6–8 minutes. Season with a pinch of salt.
• Build the flavor base. Stir in garlic, tomato paste, cumin, smoked paprika, oregano, and red pepper flakes (if using). Cook for 1–2 minutes until fragrant and the tomato paste darkens slightly.
• Add lentils and tomatoes. Stir in the rinsed lentils and crushed or diced tomatoes so everything is coated in the spices.
• Pour in broth and simmer. Add 6 cups broth and the bay leaf. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 25–30 minutes, or until lentils are tender but not mushy.
• Adjust texture. For a creamier body, use an immersion blender to pulse the soup a few times, or scoop out 1 cup, mash it with a fork, and stir it back in. Keep most of the lentils whole.
• Add greens. Stir in spinach or kale. Simmer 2–3 minutes until wilted and tender. Remove the bay leaf.
• Brighten it up. Stir in the juice of 1 lemon. Taste and season with more salt and pepper as needed.
• Finish and serve. Ladle into bowls and top with chopped parsley. Add a drizzle of extra-virgin olive oil, a sprinkle of Parmesan or feta, and extra lemon wedges on the side.

Why This Recipe Works

This soup builds flavor in simple steps.

You start by softening onions, carrots, and celery, which bring natural sweetness and depth. Then you add garlic, tomato paste, and warm spices to create a savory base that tastes like it simmered all day.

Brown or green lentils hold their shape and give the soup a hearty texture. A touch of lemon at the end wakes everything up and makes the soup feel fresh.

Olive oil rounds out the flavors and adds that classic Mediterranean richness.

It’s also highly adaptable. You can use vegetable or chicken broth, swap in spinach for kale, or add extra herbs and spices to match your taste. It’s a flexible recipe that still feels classic.

What You’ll Need

• Olive oil (2 tablespoons) – for sautéing and flavor
• Yellow onion (1 medium, diced)
• Carrots (2 medium, diced)
• Celery (2 stalks, diced)
• Garlic (4 cloves, minced)
• Tomato paste (1 tablespoon)
• Ground cumin (1 teaspoon)
• Smoked paprika (1 teaspoon)
• Dried oregano (1 teaspoon)
• Crushed red pepper flakes (pinch, optional)
• Brown or green lentils (1 cup, rinsed)
• Crushed tomatoes (1 cup) or diced tomatoes (1 can, drained)
• Vegetable or chicken broth (6 cups)
• Bay leaf (1)
• Salt and black pepper (to taste)
• Baby spinach or chopped kale (2–3 cups)
• Lemon (1, juiced; plus extra wedges for serving)
• Fresh parsley (small handful, chopped)
• Optional finishes: extra-virgin olive oil drizzle, grated Parmesan or crumbled feta

Instructions

1. Warm the pot. Heat 2 tablespoons olive oil in a large pot over medium heat.
2. Sauté the vegetables. Add diced onion, carrots, and celery.

   Cook, stirring occasionally, until softened and lightly golden, about 6–8 minutes. Season with a pinch of salt.

3. Build the flavor base. Stir in garlic, tomato paste, cumin, smoked paprika, oregano, and red pepper flakes (if using). Cook for 1–2 minutes until fragrant and the tomato paste darkens slightly.
4. Add lentils and tomatoes. Stir in the rinsed lentils and crushed or diced tomatoes so everything is coated in the spices.
5. Pour in broth and simmer. Add 6 cups broth and the bay leaf.

   Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 25–30 minutes, or until lentils are tender but not mushy.

6. Adjust texture. For a creamier body, use an immersion blender to pulse the soup a few times, or scoop out 1 cup, mash it with a fork, and stir it back in. Keep most of the lentils whole.
7. Add greens. Stir in spinach or kale.

   Simmer 2–3 minutes until wilted and tender. Remove the bay leaf.

8. Brighten it up. Stir in the juice of 1 lemon. Taste and season with more salt and pepper as needed.
9. Finish and serve. Ladle into bowls and top with chopped parsley.

   Add a drizzle of extra-virgin olive oil, a sprinkle of Parmesan or feta, and extra lemon wedges on the side.

Keeping It Fresh

This soup keeps well for several days and tastes even better the next day as the flavors meld. Store it in airtight containers in the fridge for up to 4–5 days. The lentils continue to absorb liquid, so you may want to add a splash of water or broth when reheating.

For freezing, let the soup cool completely, then portion into freezer-safe containers.

Freeze for up to 3 months. Thaw overnight in the fridge or gently reheat from frozen over low heat with a bit of extra broth. Add the lemon juice and fresh herbs after reheating for the brightest flavor.

Health Benefits

• Protein and fiber: Lentils deliver plant-based protein and plenty of fiber, which support fullness and steady energy.
• Heart-healthy fats: Olive oil provides monounsaturated fats that are a cornerstone of Mediterranean eating.
• Micronutrients: Carrots, tomatoes, greens, and herbs contribute vitamins A, C, K, and potassium, along with antioxidants.
• Balanced meal: With protein, complex carbs, and vegetables, it’s a complete bowl you can feel good about.
• Low-cost nutrition: Affordable ingredients make healthy eating easier to sustain.

What Not to Do

• Don’t skip rinsing the lentils. A quick rinse removes dust and any small debris.
• Don’t boil aggressively. A hard boil can split lentils and turn the soup muddy.

  A gentle simmer keeps texture intact.

• Don’t add lemon too early. Acid can toughen lentils while they cook. Add lemon at the end for brightness.
• Don’t over-salt at the start. Broth and tomatoes vary in salt. Season gradually and taste at the end.
• Don’t forget the fat. A bit of olive oil at the finish carries flavor and gives the soup a silky feel.

Alternatives

• Lentil swap: Use French green (Puy) lentils for a firmer bite, or red lentils for a softer, creamier soup.

  If using red lentils, shorten the simmer to 15–20 minutes and skip partial blending.

• Greens: Spinach wilts quickly and stays delicate. Kale or Swiss chard add more structure and a slight earthy note.
• Spice profile: Add coriander, turmeric, or a pinch of cinnamon for warmth. For heat, use Aleppo pepper instead of red pepper flakes.
• Protein boost: Stir in shredded rotisserie chicken at the end or top with crumbled feta for extra protein.
• Broth options: A light chicken broth tastes classic.

  Vegetable broth keeps it vegetarian and still full-flavored.

• Grain add-ins: Cooked rice, farro, or small pasta can make the soup even heartier. Reduce lentils slightly to balance.
• Toppings: Try a dollop of Greek yogurt, a spoon of basil pesto, or a sprinkle of za’atar for a fresh twist.

FAQ

Do I need to soak the lentils first?

No soaking needed for brown or green lentils. Just rinse and pick out any small stones or debris.

Can I make this in a slow cooker?

Yes.

Sauté the vegetables and spices on the stove first, then transfer to the slow cooker with lentils, tomatoes, broth, and bay leaf. Cook on Low for 6–7 hours or High for 3–4 hours. Add greens and lemon in the last 10–15 minutes.

How can I thicken the soup without blending?

Let it simmer uncovered a bit longer to reduce.

You can also mash a small portion of the lentils with a spoon against the pot to release starch and thicken naturally.

What if my lentils are still firm?

Keep simmering and check every 5 minutes. Old lentils can take longer to cook. Add a splash of hot water or broth if too much liquid evaporates.

Is this soup gluten-free?

Yes, as written it is naturally gluten-free.

If you add grains or pasta, choose gluten-free options if needed.

Can I use canned lentils?

Yes, but add them during the last 10 minutes since they are already cooked. Reduce the broth slightly to avoid a thin soup.

How do I make it creamier without dairy?

Blend a portion of the soup, use red lentils for a naturally creamy texture, or stir in a spoonful of tahini at the end.

What can I serve with it?

Crusty bread, warm pita, a simple cucumber-tomato salad, or olives. A little feta on top is great too.

Final Thoughts

This Easy Mediterranean Lentil Soup is simple, filling, and full of bright, satisfying flavor.

It works for busy weeknights, meal prep, and casual dinners with friends. Keep the basics the same, then make it your own with fresh herbs, greens, and your favorite toppings. It’s the kind of recipe that feels good to cook and even better to eat.