I’m sharing my Mediterranean Diet Lentil Soup recipe along with practical winter health tips and pantry-friendly ingredients that make this an easy, nutritious choice.

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I wasn’t expecting a simple bowl to change my winter routine, but this Mediterranean Diet Lentil Soup did. Packed with lentils and spinach, it has a bright, slightly tangy finish that makes you reach for another spoon even when you’re not starving.

I call it my Easy Vegan Lentil Soup because it feels honest and flexible, and I even tag it under Mediterranean Diet Recipes Dinners on the blog. I’m sharing the full recipe there, plus practical tips to help you stay healthy this winter, little swaps I actually use when life gets busy and I’m tired.

Why I Like this Recipe

* I love how cozy it feels, warms me up on cold nights like a big hug
* I like that it keeps me full for hours so I dont snack all the time
* I like that it’s forgiving when I mess up, still tastes good even if I overcook or underseason a bit
* I like having leftovers, theyre even better the next day and make weekday meals way easier

Ingredients

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Brown lentils bring plant protein and lots of fiber, keeps you full and steady.
Extra virgin olive oil adds healthy monounsaturated fats, rich flavor and silky mouthfeel.
Canned tomatoes give bright acidity, vitamin C and savory umami, balance the dish.
Fresh spinach folds in at the end, boosts iron, folate and tender green flavor.
Garlic adds punch, antioxidants and depth, but don’t overcook or it turns bitter.
Lemon juice brightens flavors, adds zing and light acidity, finishes the soup beautifully.
Carrots add natural sweetness, fiber and beta carotene, softens as they simmer.

Ingredient Quantities

1 cup dried brown or green lentils (about 200 g), rinsed

2 tbsp extra virgin olive oil (30 ml)

1 medium yellow onion, chopped (about 1 cup)

2 medium carrots, diced (about 1 cup)

2 celery stalks, diced (about 1 cup)

3 garlic cloves, minced

1 can diced tomatoes 14 oz / 400 g

2 tbsp tomato paste (optional for extra depth)

4 cups low sodium vegetable broth (1 L)

1 bay leaf

1 tsp dried oregano

1/2 tsp ground cumin

1/2 tsp smoked paprika (optional)

1 tsp kosher salt or 1/2 tsp fine salt, plus more to taste

1/2 tsp freshly ground black pepper, plus more to taste

Pinch of red pepper flakes optional

4 cups fresh spinach packed (about 120 g), roughly chopped

2 tbsp fresh lemon juice (from about 1 lemon)

1/4 cup fresh parsley, chopped for serving

How to Make this

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1. Sort and rinse 1 cup lentils, chop the onion, carrots, celery, mince garlic, chop parsley and squeeze the lemon so everything is ready.

2. Heat 2 tbsp olive oil in a large pot over medium heat. Add the chopped onion, carrots and celery with a pinch of salt and cook about 6 to 8 minutes until soft and a little golden.

3. Add 3 minced garlic cloves and cook 30 to 60 seconds until fragrant. If using, stir in 2 tbsp tomato paste and cook 1 to 2 minutes to deepen the flavor.

4. Pour in the 14 oz can diced tomatoes with their juices, the rinsed lentils, 4 cups vegetable broth, 1 bay leaf, 1 tsp dried oregano, 1/2 tsp ground cumin, 1/2 tsp smoked paprika if using, a pinch of red pepper flakes if you want heat, plus 1 tsp kosher salt and 1/2 tsp black pepper. Stir to combine.

5. Bring to a boil, then reduce heat to low and simmer partly covered for 25 to 30 minutes, or until the lentils are tender. Skim any foam from the surface if needed.

6. Taste and adjust seasoning and thickness. Add a little more broth or water if it’s too thick. Remove and discard the bay leaf.

7. Stir in 4 cups packed chopped fresh spinach and 2 tbsp fresh lemon juice, cook 2 to 3 minutes until the spinach wilts but stays bright green.

8. For a creamier soup, mash some lentils against the side of the pot with your spoon or puree about a third of the soup with an immersion blender, be careful of hot splatters.

9. Serve topped with chopped parsley, a drizzle of olive oil and extra lemon if you like. Leftovers keep in the fridge 3 to 4 days or freeze up to 3 months.

Equipment Needed

1. Large heavy-bottomed pot (4–6 qt), for simmering the soup, nothing fancy needed
2. Chef’s knife, for chopping onion, carrots, celery and parsley
3. Cutting board
4. Measuring cups and measuring spoons
5. Fine-mesh colander or sieve, to sort and rinse the lentils
6. Wooden spoon or sturdy spatula, good for stirring and mashing some lentils against the pot
7. Can opener for the diced tomatoes
8. Immersion blender (optional) or a regular blender if you want some creaminess, be careful with hot splashes
9. Ladle for serving
10. Citrus reamer or lemon squeezer to get fresh lemon juice quickly

FAQ

Q: How long does this soup take to make? A: From start to finish about 35 to 40 minutes. Sauté the onion carrot and celery 6 to 8 minutes, add garlic tomatoes lentils and broth and simmer 20 to 25 minutes until lentils are tender, then stir in spinach and lemon. If you use an Instant Pot cook on high pressure 8 to 10 minutes with a 10 minute natural release.

Q: Can I use canned lentils instead of dried? A: Yes. Use two 15 ounce cans drained and rinsed, cut the broth by about 1 cup because canned lentils already contain water, simmer 8 to 10 minutes so flavors meld. Canned lentils make the soup a bit softer and quicker.

Q: How do I make the soup thicker or creamier? A: Mash a cup of the cooked lentils against the pot with a spoon or use an immersion blender and pulse a few times until you like the texture. You can also add a splash of olive oil or a spoonful of Greek yogurt when serving if you want it richer.

Q: Any quick swaps or additions I should know about? A: Swap spinach for chopped kale but add it earlier so it softens. Red lentils work but they break down fast and make a very creamy soup so cut simmer time by 10 minutes. For extra protein add cooked sausage or shredded chicken after cooking, or crumble feta on top when serving. If you want more depth sauté the tomato paste with the vegetables 1 to 2 minutes before adding broth.

Q: Can I make this ahead or freeze it? A: Yes. Keeps in the fridge 3 to 4 days. Freeze in portions up to 3 months. If freezing leave out the lemon and add fresh lemon juice when reheating, and stir in fresh spinach at the end so it stays bright.

Q: How do I fix it if the soup tastes flat or too acidic? A: If flat add more salt a little at a time and a splash of extra virgin olive oil and fresh lemon at the end to brighten it. If too acidic from tomatoes add a pinch of sugar or a small grated carrot and simmer a few minutes, then taste and adjust.

Mediterranean Lentil Soup Recipe Substitutions and Variations

Lentils: swap in red lentils or canned lentils. Red lentils cook way faster and fall apart for a creamier broth, so cut the cooking time and use a touch less liquid. Canned lentils just drain and stir in near the end, no extra simmering needed.
Spinach: use Swiss chard, kale, or frozen spinach. Kale needs stems removed and a few extra minutes to soften, frozen spinach should be thawed and squeezed dry before adding.
Vegetable broth: use chicken broth if you eat meat, or plain water plus a veg bouillon cube, or 1 to 2 tablespoons miso dissolved in hot water for extra umami. Taste and adjust salt.
Lemon juice: swap with red wine vinegar, white wine vinegar, or 1 teaspoon sumac for bright tang. Or use lemon zest alone if you want aroma without more acidity.

Pro Tips

– Give the onions, carrots and celery a little longer in the pan, dont rush them, the brown bits are where most of the flavor comes from so cook till theyre soft and showing color.

– If you use tomato paste, push it into the hot oil and cook it until it darkens a bit, this concentrates the sweetness and takes away the raw taste, also scrape up any browned bits off the bottom before adding liquids.

– Before you blend any of the soup, scoop out and save a cup of the cooking liquid, add it back slowly while pureeing so you control the thickness and it wont get gummy, and be careful with the immersion blender cause hot splatters happen.

– Season gradually and finish with acid, not just salt; lentils soak up salt while they cook so taste near the end and add the lemon last to brighten everything up, a little extra olive oil or a teaspoon of miso/soy can also boost the savory depth.