Description
A hearty and flavorful Mediterranean Lentil Soup featuring fire-roasted tomatoes, aromatic spices, and nutritious kale, perfect for a comforting and healthy meal.
Ingredients
Scale
Vegetables and Base
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves of garlic, minced
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Pantry and Spices
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and 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
Instructions
- Saute the vegetables. Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots and cook, stirring occasionally, for 4 to 5 minutes until the onions are translucent and softened.
- Infuse with flavor. Stir in the tomato paste, minced garlic, cumin, oregano, basil, thyme, kosher salt, and freshly ground black pepper. Cook for 1 to 2 minutes, stirring frequently to toast the spices and deepen their flavor.
- Simmer. Add the fire-roasted diced tomatoes, low-sodium vegetable broth, and lentils. Stir well to combine. Bring the mixture to a boil, then reduce the heat to low. Partially cover the pot with a lid and let it simmer gently for 30 minutes until the lentils are tender.
- Blend. Decide on your preferred texture—either keep the soup chunky or use an immersion blender to blend portions of the soup for a creamier consistency. Blend gently for just a few seconds to avoid over-smoothing.
- Finish with flavor. Stir in the sliced kale and lemon juice and simmer for an additional 2 minutes to soften the kale. Taste and adjust seasoning by adding extra lemon juice, salt, or pepper as needed before serving.
Notes
- Each serving is approximately 2 cups.
- The soup can be stored in the refrigerator for up to 5 days in an airtight container.
- For longer storage, freeze in freezer-safe containers or pre-measured portions for up to 3 months.
- Using fire-roasted tomatoes adds a smoky depth to the soup but regular diced tomatoes can be substituted if unavailable.
- Green or brown lentils work well as they hold their shape; red lentils are not recommended as they tend to become mushy.
- If preferred, kale can be substituted with spinach or Swiss chard.
Nutrition
- Serving Size: 1 cup
- Calories: 250 kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 12 g
- Protein: 12 g
- Cholesterol: 0 mg
