Name: Mediterranean Lentil Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 yellow onion, diced; 3 large carrots, chopped; 3 celery stalks, chopped; 3 cloves garlic, minced; 1/2 teaspoon cumin; 1/2 teaspoon dried thyme; 1 bay leaf; 6 cups vegetable broth; 1 cup brown lentils, rinsed; 1 pound red potatoes, chopped into 1-inch pieces; 1 cup baby spinach; Salt and black pepper, to taste

Jump to Recipe

Mediterranean Lentil Soup delivers bold flavor, wholesome ingredients, and satisfying texture in every spoonful. This plant-based classic combines tender lentils, aromatic garlic, fresh vegetables, and vibrant spinach in a comforting bowl that feels both rustic and nourishing. Because it uses simple pantry staples, you can prepare this recipe anytime you crave a warm, filling meal. Whether you need a hearty winter soup or a protein-rich dinner, this Mediterranean Lentil Soup offers the perfect balance of comfort and nutrition.

Story

I first started making Mediterranean Lentil Soup during colder months when I needed something filling yet light. Unlike heavier stews, this version keeps the flavors bright while still delivering deep comfort. The combination of lentils, garlic, and herbs creates layers of flavor without requiring complicated steps.

Over time, Mediterranean Lentil Soup became a staple in my kitchen. It works beautifully as a meal prep option because the flavors deepen overnight. Even better, it doubles as a satisfying vegetarian lentil stew when you want something thick and rustic.

Because lentils provide healthy plant protein, this soup keeps you energized for hours. Plus, the addition of spinach transforms it into a nourishing spinach garlic soup that feels both hearty and fresh. If you’re searching for a wholesome nutritious bean soup, Mediterranean Lentil Soup checks every box.

Ingredients

2 tablespoons olive oil
1 yellow onion, diced
3 large carrots, chopped
3 celery stalks, chopped
3 cloves garlic, minced
1/2 teaspoon cumin
1/2 teaspoon dried thyme
1 bay leaf
6 cups vegetable broth
1 cup brown lentils, rinsed
1 pound red potatoes, chopped into 1-inch pieces
1 cup baby spinach
Salt and black pepper, to taste

Step-by-Step Instructions

Preparing the Ingredients

Start by washing and chopping all vegetables into even pieces so they cook uniformly. Rinse the brown lentils under cold water and remove any debris. Mince the garlic finely to distribute flavor evenly throughout the soup.

Cooking Instructions

Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery, then sauté for 10–12 minutes while stirring frequently. Once softened, stir in the garlic and cumin and cook for one minute until fragrant.

Next, add the bay leaf, thyme, vegetable broth, lentils, and chopped red potatoes. Bring everything to a boil, then reduce the heat and simmer for 30–35 minutes until the lentils turn tender.

Just before serving, stir in the baby spinach and cook until wilted. Finally, season with salt and black pepper to taste. Serve Mediterranean Lentil Soup hot.

Tips for Perfect Results

Common Mistakes to Avoid

Do not skip sautéing the vegetables, because this step builds depth of flavor. Avoid overcooking the lentils, as they can become mushy. Also, make sure you rinse lentils thoroughly to remove excess starch and debris.

Pro Tips for Better Flavor

For richer flavor, add a squeeze of fresh lemon juice before serving. You can also drizzle extra olive oil on top for a silky finish. If you prefer a thicker texture, mash a small portion of the cooked potatoes directly in the pot.

Serving and Storage

How to Serve

Serve Mediterranean Lentil Soup with warm crusty bread or whole-grain pita. A simple side salad with cucumbers and tomatoes complements the Mediterranean flavors beautifully.

How to Store Leftovers

Allow the soup to cool completely before storing. Refrigerate in an airtight container for up to 4 days. Reheat gently on the stovetop, adding a splash of broth or water if needed. You can also freeze portions for up to 3 months.

Conclusion

Mediterranean Lentil Soup offers comfort, nutrition, and vibrant flavor in one simple recipe. Because it combines pantry staples with fresh vegetables, it remains both practical and satisfying. Try this recipe today and enjoy a wholesome bowl packed with plant-based goodness.

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Frequently Asked Questions

Can I use green lentils instead of brown lentils?

Yes, you can substitute green lentils. However, cooking time may vary slightly, so check for tenderness before serving.

Can I make this soup thicker?

Yes, mash some of the potatoes or lentils in the pot. This technique naturally thickens the soup without adding cream.

Is Mediterranean Lentil Soup good for meal prep?

Absolutely. Mediterranean Lentil Soup stores well, and the flavors become even richer after a day in the refrigerator.