Can I use red lentils instead of brown or green?

Red lentils break down quickly and create a mushy texture, so I don't recommend them for this Mediterranean lentil soup. Stick with brown or green lentils for the best results and perfect texture.

Why is my soup too thick?

Lentils absorb liquid as they sit, making the soup thicker over time. Simply add 1-2 cups of extra vegetable broth when reheating until you reach your desired consistency.

Can I add other vegetables?

Absolutely! Diced zucchini, bell peppers, or kale work beautifully in this recipe. Add heartier vegetables like zucchini in Step 1 with the other veggies, or stir in delicate greens like kale at the end with the spinach.

Can I make this in a slow cooker?

Yes! Saute the vegetables and aromatics in a skillet first (Steps 1-2), then transfer everything to your slow cooker with the remaining ingredients. Cook on low for 6-7 hours or high for 3-4 hours until lentils are tender.

Easy Mediterranean Lentil Soup Recipe - Healthy One-Pot Vegan Meal

Name: Mediterranean Lentil Soup: A Healthy One-Pot Vegan Meal
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 1 tablespoon olive oil; 1 large yellow onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3 cloves garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon dried thyme; 1/4 teaspoon red pepper flakes (optional); 1 cup brown or green lentils, rinsed and drained; 1 (14.5 ounce) can diced tomatoes, undrained; 6 cups vegetable broth; 1 bay leaf; 2 cups fresh spinach; Juice of 1/2 lemon (about 2 tablespoons); Salt and black pepper to taste; Fresh parsley, for garnish

Mediterranean Lentil Soup: A Healthy One-Pot Vegan Meal

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This hearty and healthy Mediterranean lentil soup is packed with vegetables, lentils, and warm spices. An easy one-pot vegan meal perfect for cozy nights or meal prepping.

Author: Sarah Mae Carter
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes
Yield: 6 servings 1x
Category: Soup
Method: Simmer
Cuisine: Mediterranean
Diet: Vegan

Ingredients

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1 tablespoon olive oil
1 large yellow onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon red pepper flakes (optional)
1 cup brown or green lentils, rinsed and drained
1 (14.5 ounce) can diced tomatoes, undrained
6 cups vegetable broth
1 bay leaf
2 cups fresh spinach
Juice of 1/2 lemon (about 2 tablespoons)
Salt and black pepper to taste
Fresh parsley, for garnish

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Instructions

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5-7 minutes until softened and onion is translucent.
Add garlic, oregano, thyme, and red pepper flakes. Cook 1 minute until fragrant, stirring constantly.
Stir in rinsed and drained lentils, diced tomatoes with juice, vegetable broth, and bay leaf. Bring to a boil.
Reduce heat to low, cover, and simmer 40-50 minutes until lentils are tender. Stir occasionally.
Remove from heat and discard bay leaf. Stir in spinach and lemon juice. Let sit 1-2 minutes until spinach wilts.
Season with salt and black pepper to taste, starting with 1/2 teaspoon salt. Ladle into bowls and garnish with fresh parsley.

Notes

Use brown or green lentils for best texture. Red lentils will become too mushy.
Soup thickens as it sits. Add extra broth when reheating to reach desired consistency.
For deeper flavor, let vegetables caramelize a few extra minutes in Step 1.
A splash of red wine vinegar with the lemon juice brightens flavors beautifully.
This soup tastes even better the next day, making it ideal for meal prep.

Nutrition

Serving Size: 1 bowl (about 1.5 cups)
Calories: 220 kcal
Sugar: 6 g
Sodium: 580 mg
Fat: 3 g
Saturated Fat: 0.5 g
Unsaturated Fat: 2.5 g
Trans Fat: 0 g
Carbohydrates: 38 g
Fiber: 14 g
Protein: 13 g
Cholesterol: 0 mg

Find it online: https://www.benefitiany.com/mediterranean-lentil-soup/