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Mediterranean lentil soup with potatoes, carrots, spinach, and tomatoes

Mediterranean Lentil Soup

Emily S
A hearty one-pot lentil soup with tender vegetables, tomatoes, spinach, warm spices, and a bright lemon finish.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Dinner, Soup
Cuisine Mediterranean-inspired
Servings 6 servings
Calories 284.3 kcal

Equipment

  • 5- to 6-quart Dutch oven or heavy-bottomed soup pot
  • Immersion blender Optional, for a partially blended texture

Ingredients
  

Soup

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion finely diced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 4 cloves garlic minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes optional
  • 1 1/2 cups brown or green lentils sorted and rinsed
  • 1 14.5-ounce can diced tomatoes with juices
  • 1 medium Yukon Gold potato peeled and cut into 1/2-inch cubes
  • 6 cups low-sodium vegetable broth
  • 1 teaspoon fine sea salt plus more to taste
  • 1/2 teaspoon ground black pepper
  • 2 cups baby spinach roughly chopped
  • 1 tablespoon fresh lemon juice

For serving

  • 2 tablespoons chopped fresh parsley optional
  • lemon wedges optional
  • extra-virgin olive oil optional, for drizzling

Instructions
 

Make the soup

  • Heat the olive oil in a 5- to 6-quart Dutch oven over medium heat. Add the onion, carrots, and celery. Cook for 7 to 9 minutes, stirring occasionally, until the onion is translucent and the vegetables have softened without browning.
    Diced onion, carrots, and celery softened in olive oil
  • Add the garlic, tomato paste, cumin, paprika, coriander, oregano, and red pepper flakes. Cook for 1 minute, stirring constantly, until fragrant and the tomato paste darkens slightly.
    Tomato paste, garlic, and spices coating softened vegetables in a Dutch oven
  • Stir in the lentils, diced tomatoes with their juices, potato, broth, salt, and black pepper. Increase the heat and bring to a boil, then reduce to a gentle simmer.
    Lentils, potatoes, tomatoes, and broth combined at the start of simmering
  • Partially cover and simmer for 28 to 35 minutes, stirring occasionally, until the lentils are tender and the potato cubes are easily pierced with a fork. Add a splash of water or broth if the soup becomes thicker than desired.
    Lentils and potatoes simmered until tender in thickened tomato broth
  • For a creamier soup with whole lentils remaining, briefly blend about one-quarter of the soup with an immersion blender. Leave the soup unblended for a fully chunky texture.
  • Stir in the spinach and cook for 1 to 2 minutes, just until wilted and bright green.
    Fresh spinach wilting into cooked lentil soup
  • Remove the pot from the heat and stir in the lemon juice. Taste and adjust the salt and black pepper. Ladle into bowls and add parsley, lemon wedges, or a light drizzle of olive oil as desired.

Notes

Brown or green lentils hold their shape better than red lentils in this chunky soup. The soup thickens as it cools; loosen it with water or broth when reheating. Refrigerate in an airtight container for up to 4 days or freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Calculated per serving from USDA FoodData Central values for the listed quantities. Optional garnishes are excluded. Sodium varies with broth and salt brands, and serving weight is estimated.

Nutrition

Calories: 284.3kcalCarbohydrates: 46.4gProtein: 14.7gFat: 5.7gSaturated Fat: 0.8gPolyunsaturated Fat: 0.9gMonounsaturated Fat: 3.4gSodium: 571.1mgPotassium: 891.9mgFiber: 8.3gSugar: 6.6gVitamin A: 257.2IUVitamin C: 25.2mgCalcium: 73.7mgIron: 4.4mg
Keyword meal prep soup, one-pot lentil soup, vegan lentil soup
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