Are you in search of a dish that offers deep-seated warmth, an incredible taste, and is simply bursting with wholesome goodness? We often find ourselves yearning for a meal that feels like the ultimate comfort food in a bowl while also providing a wealth of nutrients. Your search is over. The solution is this wonderfully vibrant and flavourful Mediterranean Lentil Vegetable Soup. This isn’t just another recipe; it’s a bowl of pure comfort, designed to bring the rustic, health-giving flavours of the Mediterranean straight to your dining table.

We’re firm believers that nutritious eating should always be an exciting and delicious experience, and this soup is a perfect example. It’s a fantastic single-pot meal that truly celebrates the beauty of simple, fresh ingredients. By combining earthy lentils, a vibrant medley of fresh vegetables, and a bouquet of fragrant herbs, this soup serves as a complete meal that will leave you feeling deeply nourished and wonderfully satisfied. It’s the ideal choice for a cold evening, a speedy midweek supper, or a healthy lunch to power you through the day.

Why You’ll Love This Recipe

• Exceptionally Nutritious: This soup is brimming with plant-based protein, dietary fibre, and a host of essential vitamins and minerals. It’s a superb method for incorporating a wide variety of vegetables into your diet in one tasty dish.
• Full of Flavour: We employ a classic medley of aromatic herbs like oregano and thyme, a rich vegetable broth, and a final spritz of fresh lemon to build complex layers of satisfying flavour. It is savoury, zesty, and utterly delightful.
• Easy One-Pot Meal: We all appreciate minimal washing up! Everything for this soup comes together in one large pot or Dutch oven, which makes it one of the most convenient hearty soup recipes for those busy weeknights.
• Budget-Friendly: Crafted from affordable pantry essentials like lentils and everyday vegetables, this recipe is gentle on your finances without ever compromising on flavour or nutritional value.
• Ideal for Meal Prep: This soup’s flavour actually deepens and improves overnight, making it even more delicious the next day. It keeps perfectly in the fridge and is also freezer-friendly, making it an excellent option for batch cooking.

Ingredients

• 2 tablespoons of extra virgin olive oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves of garlic, minced
• 1 red bell pepper, diced
• 200g (1 cup) of brown or green lentils, rinsed
• 1.5 litres (about 6 cups) of good-quality vegetable stock
• 1 x 400g tin of chopped tomatoes
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• 1 bay leaf
• 1 teaspoon of smoked paprika (optional, for a smoky depth)
• Juice of half a lemon
• A large handful of fresh parsley, chopped
• Sea salt and freshly ground black pepper to taste

Crafting Your Mediterranean Lentil Vegetable Soup: A Step-by-Step Guide

Creating this delightful soup is a wonderfully straightforward and rewarding experience. We have outlined the process in simple, clear steps to guarantee you achieve a perfect outcome every time. Just grab your favourite large pot, and let’s begin!

1. Building the Flavour Base

The foundation of any exceptional soup lies in a well-developed flavour base. We begin by warming the extra virgin olive oil in a large pot or Dutch oven over a medium heat. As soon as the oil begins to shimmer, we add the chopped onion, carrots, and celery. This combination, often called a ‘soffritto’, forms the flavour cornerstone of our soup. We gently cook these vegetables for 8-10 minutes, stirring now and then, until they are soft and the onion becomes translucent. This gentle sautéing process unlocks their inherent sweetness. Finally, we stir in the minced garlic and cook for one more minute until it’s aromatic, taking care to ensure it doesn’t brown.

2. Adding Vegetables and Spices

Next, we add the diced red bell pepper to the pot and cook for another 3-4 minutes until it just starts to soften. This is the moment to awaken the spices. We sprinkle the dried oregano, dried thyme, and smoked paprika (if you’re using it) into the pot. By stirring them into the warm vegetables for around 30 seconds, we help release their fragrant oils, which in turn infuses the entire soup with a beautiful aroma.

3. Simmering to Perfection

Now it’s time to introduce the rinsed lentils, the tinned chopped tomatoes, and the vegetable stock. We give everything a thorough stir to combine all the elements and then add the bay leaf. We bring the soup to a boil before immediately turning the heat down to low, placing the lid on, and allowing it to simmer gently. This slow simmering is key. We let it cook for about 40-50 minutes, or until the lentils are tender without being mushy. The precise cooking time can fluctuate based on your lentils, so we suggest testing one after the 40-minute mark.

4. The Finishing Touches

Once the lentils are cooked through, we switch off the heat and fish out the bay leaf. Now for the final flourish! We stir through the fresh lemon juice and the chopped parsley. The zing from the lemon beautifully brightens the rich, earthy notes of the soup, while the parsley introduces a wave of freshness. We season it well with sea salt and freshly ground black pepper, tasting and adjusting until the balance of flavours is perfect. We suggest letting the soup rest for a few minutes before serving to let those last-minute additions meld together.

What to Serve with Your Healthy Vegetable Soup

This Mediterranean Lentil Vegetable Soup is a wonderfully complete and hearty meal on its own, which makes it a perfect plant based dinner. However, a few simple additions can take it to the next level. We particularly enjoy serving it with a thick slice of warm, crusty whole-grain bread, ideal for soaking up the delicious broth. For an extra touch of creaminess, a spoonful of dairy-free plain yoghurt or a scattering of vegan feta on top works beautifully.

If you’re planning a multi-course meal, a smaller bowl of this soup makes a fantastic starter. It complements a wide range of main dishes. For those organising their meals for the week, this soup could be a healthy kick-start on Monday, perhaps followed by a vibrant dish like our Sweet Chili Chicken Bowl later on.

Storing, Freezing, and Reheating Instructions

One of the most convenient aspects of this soup is how well it stores. This makes it an absolutely brilliant recipe for your weekly meal prep.

• To Store: Let the soup cool down completely before transferring it into an airtight container. It can be stored in the refrigerator for up to 5 days. You’ll find that the flavours deepen and become even richer overnight.
• To Freeze: This soup is an excellent candidate for freezing. Once cooled, ladle it into freezer-safe containers or bags, ensuring you leave a small gap at the top to allow for expansion. It will keep in the freezer for up to 3 months. When you’re ready to eat it, simply thaw it in the fridge overnight.
• To Reheat: You can reheat the soup gently in a saucepan on the hob over a medium-low heat until it is thoroughly warmed. It may thicken slightly after being stored, so feel free to add a splash of water or vegetable stock to reach your desired consistency.

The Powerful Health Benefits of Lentils

Lentils are truly the unsung heroes of the kitchen cupboard. These small legumes are not just incredibly versatile and tasty, but they are also nutritional giants. As noted by the experts at the Harvard T.H. Chan School of Public Health, lentils are a superb source of plant-based protein, which makes our recipe a wonderfully substantial vegan lentil soup. They are also packed with dietary fibre, which is vital for good digestive health and helps to promote a lasting feeling of fullness.

In addition, lentils are loaded with key micronutrients like folate, iron, and manganese. Their high-fibre and low-fat profile makes them a heart-friendly food that can contribute to managing cholesterol levels. Making lentils a regular part of your diet is a simple and delicious step towards boosting your overall well-being.

FAQ

A Bowl of Wholesome Comfort

And there you have it—a rustic, straightforward, and utterly delicious Mediterranean Lentil Vegetable Soup that we are sure will become a firm favourite in your household. It’s a wonderful reminder that the most nourishing meals are often the simplest, created from humble ingredients that work together to produce something truly remarkable. This soup is more than just food; it’s a hug for the soul.

We encourage you to head to your kitchen, assemble your ingredients, and whip up this beautiful bowl of comfort. It’s a recipe perfect for sharing with your loved ones or for savouring in a quiet moment by yourself. We are certain you will fall in love with its rich, wholesome character.

Have you given our Mediterranean Lentil Vegetable Soup a try? We would be delighted to hear from you! Please consider leaving a rating and a comment below to share your experience. Your feedback is invaluable to us and provides inspiration for other home cooks!

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Create a bowl of sunshine with our simple and delicious Mediterranean Lentil Vegetable Soup. This healthy, vegan, one-pot meal is loaded with nutrients and is the perfect hearty dinner for any night of the week. Find the full recipe here!

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Prep: 15 mins
Cook: 60 mins
Serves: 4

Ingredients

• 2 tablespoons of extra virgin olive oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves of garlic, minced
• 1 red bell pepper, diced
• 200g (1 cup) of brown or green lentils, rinsed
• 1.5 litres (about 6 cups) of good-quality vegetable stock
• 1 x 400g tin of chopped tomatoes
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• 1 bay leaf
• 1 teaspoon of smoked paprika (optional)
• Juice of half a lemon
• A large handful of fresh parsley, chopped
• Sea salt and freshly ground black pepper to taste

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook for 8-10 minutes until soft and translucent. Stir in the minced garlic and cook for 1 more minute until fragrant.
2. Add the diced red bell pepper and cook for another 3-4 minutes until it begins to soften. Stir in the dried oregano, thyme, and smoked paprika (if using) and cook for 30 seconds to release their aromas.
3. Add the rinsed lentils, chopped tomatoes, vegetable stock, and the bay leaf. Stir to combine, then bring the soup to a boil. Reduce the heat to low, cover, and let it simmer gently for 40-50 minutes, or until the lentils are tender.
4. Remove the pot from the heat and discard the bay leaf. Stir in the fresh lemon juice and chopped parsley. Season generously with salt and pepper to taste. Let the soup rest for a few minutes before serving.

Nutrition (per serving):
Calories: 305,
Carbs: 46 g,
Protein: 14 g,
Fat: 8 g

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