What is in Mediterranean lentil soup?

When I make this soup, it usually includes olive oil, onions, carrots, celery, garlic, lentils, diced tomatoes, vegetable broth, and fresh greens like spinach. The flavor really comes from the Mediterranean spices—cumin, paprika, and thyme.

Should you soak lentils before adding to soup?

I don’t soak them for this recipe. Green or brown lentils cook perfectly in about 25–30 minutes, so soaking isn’t necessary. I just rinse them well before adding them to the pot.

Is lentil soup healthy for weight loss?

Yes, I’ve found it’s a great option because it’s filling without being heavy. The fiber and protein from the lentils keep me satisfied, and the vegetables add plenty of nutrients without extra calories.

What spices are good in lentil soup?

I love using cumin, paprika, and thyme because they give warmth and depth. Sometimes I’ll add a pinch of chili flakes if I want a little kick, or finish with fresh herbs for brightness.

One Pot Vegan Mediterranean Lentil Soup Recipe

Name: One Pot Vegan Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 2 tablespoons extra virgin olive oil; 1 large onion, diced; 3 medium carrots, diced; 3 celery stalks, diced; 4 cloves garlic, minced; 1 ½ teaspoons ground cumin; 1 teaspoon paprika; 1 teaspoon dried thyme; Salt and black pepper to taste; 1 ½ cups green or brown lentils, rinsed; 2 (15-ounce) cans diced tomatoes; 6 cups low-sodium vegetable broth; 2 cups fresh spinach; Fresh parsley or dill for garnish

Description

One Pot Vegan Mediterranean Lentil Soup is a wholesome, flavorful meal made with protein-packed lentils, fresh vegetables, and aromatic Mediterranean spices. Easy to prepare in a single pot, it’s hearty, healthy, and perfect for cozy lunches or dinners.

Ingredients

2 tablespoons extra virgin olive oil

1 large onion, diced

3 medium carrots, diced

3 celery stalks, diced

4 cloves garlic, minced

1 ½ teaspoons ground cumin

1 teaspoon paprika

1 teaspoon dried thyme

Salt and black pepper to taste

1 ½ cups green or brown lentils, rinsed

2 (15-ounce) cans diced tomatoes

6 cups low-sodium vegetable broth

2 cups fresh spinach

Fresh parsley or dill for garnish

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Instructions

Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 6–8 minutes, stirring occasionally, until softened.

Build the Flavor: Stir in garlic, cumin, paprika, thyme, salt, and pepper. Cook for 1 minute until fragrant.

Add Lentils and Liquids: Add lentils, diced tomatoes, and vegetable broth. Stir well to combine.

Simmer: Bring to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes, or until lentils are tender.

Finish with Greens: Stir in spinach and cook for 2–3 minutes until wilted.

Serve: Garnish with fresh parsley or dill and serve hot with bread or salad.

Prep Time: 10 min
Cook Time: 35 min
Category: Soup
Method: Stovetop
Cuisine: Mediterranean