Description
A hearty and healthy Mediterranean Lentil Soup featuring fire-roasted tomatoes, vibrant herbs, and nutrient-rich kale. This vegetarian soup is packed with plant-based protein and comforting flavors, perfect for cozy fall and winter meals.
Ingredients
Scale
Main Ingredients
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons lemon juice)
Instructions
- Saute the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots. Cook and stir for 4 to 5 minutes until the onion becomes translucent and the vegetables soften.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, oregano, basil, thyme, salt, and pepper. Stir well and toast the spices and tomato paste for 1 to 2 minutes to release their aromas.
- Simmer: Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir to combine. Bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and simmer for 30 minutes until the lentils are tender.
- Blend (optional): For a creamier texture, use an immersion blender to gently blend portions of the soup for a few seconds. Alternatively, leave the soup chunky as preferred.
- Finish with flavor: Stir in the sliced kale and lemon juice. Simmer for an additional 2 minutes to soften the kale. Taste and adjust seasoning with more lemon juice, salt, or pepper as needed before serving.
Notes
- This soup makes a perfect vegetarian and plant-based meal, full of protein and fiber.
- You can substitute kale with spinach or Swiss chard if desired.
- Use fire-roasted tomatoes for a smoky depth of flavor; regular diced tomatoes work if unavailable.
- Adjust the consistency by blending to your preferred texture.
- Leftovers keep well refrigerated for up to 4 days and freeze nicely.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 12 g
- Sodium: 421 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 22 g
- Protein: 18 g
- Cholesterol: 0 mg
