You only need a few ingredients to make vegan Mediterranean lentil soup. This healthy soup with celery, lentils, carrot, and chili flakes is also quick and very easy to make.
Why are lentils good for you?
Lentils are an easy and versatile ingredient to have in stock in the kitchen. Not only used in soups, but they are also delicious in a curry, in wraps instead of beans, or in a stew. Lentils are also popular in vegan pasta dishes.
Like other members of the legume family, lentils are highly nutritious. They are packed with vitamins, iron, and protein but are low-carb, making them perfect as an alternative to meat. They are also high in fiber which is excellent for your digestive system.
It doesn't take long to make this vegan lentil soup, and unlike my carrot soup, you don't have to puree this one. You can if you like a smooth soup, but the lentils and vegetables will become soft enough, and some of them will fall apart to create a creamy, warming soup on their own.
Lentils - I've used red lentils for this recipe, but you can use green or black lentils if you want a bit more texture in your soup. Other varieties might take a little longer to cook, so check the packaging for the exact cooking time.
Vegetables - carrots and celery are my go-to vegetables when I make this recipe but
Spices and herbs - the cumin and turmeric are what makes this soup so special. If you like more heat, I recommend adding chili flakes or ginger. The bay leaves add a little sweetness to the soup.
Stock - you can use any stock or broth you like for this recipe. I like to use vegetable stock to make this soup vegan.
How to make this lentil soup
Prep your vegetables. Clean and finely chop the carrots, onions, garlic, and celery.
Make the soup. Heat the oil in a large pot and saute the onions with the vegetables until softened.
Pour in the stock, lentils, and bay leaves, and bring the soup to a boil. Let the soup simmer for about 20 minutes until the vegetables and lentils are soft and tender.
Season with salt and pepper and serve with a side like naan or pita bread.
Frequently asked questions
Yes!! If you make this Mediterranean lentil soup the day before, the flavors have enough time to fully develop, making your soup taste even better!
You can make this soup in a crockpot or slow cooker. Add all the ingredients to your crockpot and let it cook on low for a few hours.
Yes, lentils are gluten-free. Make sure your stock doesn't contain gluten, and you're good to go.
All you need to make this soup is a large pan, some basic cooking equipment like a cutting board, and a wooden spoon. You will also need a few bowls and a ladle to serve the soup.
This soup will keep in the fridge for about three to four days. Make sure to let it cool completely before storing it in an airtight container.
Lentil soup is also suitable for freezing! In the freezer, it will stay good for up to six months.
Let it thaw in the fridge and reheat it on the stove over medium heat or in the microwave. If your soup becomes a little too thick, you can add some water.
More easy soup recipes you will LOVE
- 3 large carrots, diced
- 3 stalks of celery, diced
- 4 cloves of garlic, crushed
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 cups or 360 grams red lentils
- 2 tablespoons oil
- Salt, to taste
- Pepper, to taste
- 8 cups or 2 liter vegetable stock
- 2 oniond, diced
- 1 teaspoon dried chili flakes
- Heat the oil in a large pan and saute the vegetables for about 10 minutes until softened.
- Add the spices and saute for 1-2 minutes.
- Add the stock and bay leaves and bring to a boil.
- Let the soup simmer for about 20 minutes to soften the vegetables
- Add the lentils and let the soup simmer on a low heat for another 15 minutes until the lentils are soft.
- Remove the bay leaves and serve hot.
This soup will keep in the freezer for about 3 months.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 119Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 1mgSodium: 187mgCarbohydrates: 13gNet Carbohydrates: 0gFiber: 4gSugar: 3gSugar Alcohols: 0gProtein: 5g