Mediterranean Lentil Vegetable Soup

Name: Mediterranean Lentil Vegetable Soup
Prep time: 20 min
Cook time: 50 min
Total time: 1 h 10 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 3 tbsp (45 ml) olive oil; 1 large (about 9 oz) (250 g) yellow onion, peeled and cut into ½-inch (1 cm) dice (about 2 cups); 3 medium (about 9½ oz) (270 g) carrots, peeled and cut into ½-inch (1 cm) dice (about 1½ cups); 3 stalks (about 5 oz) (150 g) celery stalks, cut into ½-inch (1 cm) dice (about 1 cup); 4 cloves (12 g) garlic cloves, finely minced; 2 tbsp (32 g) tomato paste; 1½ tsp (3 g) ground cumin; 1 tsp (2½ g) sweet or smoked paprika; 1 tsp (1 g) dried oregano; 1½ cups (300 g) brown lentils, picked over for stones, rinsed and drained; 14½ oz can (411 g) canned diced tomatoes, undrained, juices included; 6 cups (1420 ml) low-sodium vegetable broth; 2 cups (475 ml) water; 2 leaves (1 g) dried bay leaves; 1½ tsp (5 g) kosher salt, Diamond Crystal; use 1 tsp if using Morton, plus more to taste at the end; ½ tsp (1 g) black pepper, freshly ground; 5 oz (140 g) baby spinach, roughly chopped if the leaves are large; 2 tbsp (30 ml) fresh lemon juice, from about 1 lemon; ¼ cup (15 g) fresh flat-leaf parsley, finely chopped (optional); 1 tbsp (15 ml) extra-virgin olive oil, for drizzling over bowls (optional)

From the MyKitchenBank Kitchen

A hearty, one-pot soup of brown lentils, carrots, celery, onion and tomatoes, warmed with cumin and paprika, wilted with spinach and brightened with fresh lemon. Vegan, budget-friendly and even better the next day.

Prep: 20 min
Cook: 50 min
Wait: 5 min
Total: 1 hr 15 min
Makes: About 2½ quarts (2.4 L), six 1½-cup servings

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Ingredients

6 servings

3 tbsp (45 ml) olive oil
1 large (about 9 oz) (250 g) yellow onion, peeled and cut into ½-inch (1 cm) dice (about 2 cups)
3 medium (about 9½ oz) (270 g) carrots, peeled and cut into ½-inch (1 cm) dice (about 1½ cups)
3 stalks (about 5 oz) (150 g) celery stalks, cut into ½-inch (1 cm) dice (about 1 cup)
4 cloves (12 g) garlic cloves, finely minced
2 tbsp (32 g) tomato paste
1½ tsp (3 g) ground cumin
1 tsp (2.5 g) sweet or smoked paprika
1 tsp (1 g) dried oregano
1½ cups (300 g) brown lentils, picked over for stones, rinsed and drained
14½ oz can (411 g) canned diced tomatoes, undrained, juices included
6 cups (1420 ml) low-sodium vegetable broth
2 cups (475 ml) water
2 leaves (1 g) dried bay leaves
1½ tsp (5 g) kosher salt, Diamond Crystal; use 1 tsp if using Morton, plus more to taste at the end
½ tsp (1 g) black pepper, freshly ground
5 oz (140 g) baby spinach, roughly chopped if the leaves are large
2 tbsp (30 ml) fresh lemon juice, from about 1 lemon
¼ cup (15 g) fresh flat-leaf parsley, finely chopped (optional)
1 tbsp (15 ml) extra-virgin olive oil, for drizzling over bowls (optional)

Equipment (6)

5- to 6-quart (4.7–5.7 L) heavy-bottomed soup pot or stockpot with lid
Wooden spoon
Fine-mesh strainer
Chef's knife and cutting board
Measuring cups and spoons
Ladle

Steps

Before you start

Use brown or green lentils. Red lentils break down completely and will give a different, purée-like texture.
Cut the carrots, celery and onion to a similar ½-inch (1 cm) size so they all soften at the same rate.
Check your broth label. Low-sodium broth lets you control the seasoning; if yours is regular, cut the added salt to ¾ teaspoon at first.
Have everything measured before you start. The garlic and tomato paste step moves quickly. This is a stovetop recipe; no oven is needed.

1
Chop the vegetables
- Peel and dice the onion and carrots, and dice the celery, into ½-inch (1 cm) pieces.
- Mince the garlic and keep it in a separate small pile, since it goes in later than the other vegetables.
- Chop the spinach if the leaves are large.
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Ready when: Vegetable pieces are roughly uniform in size.
Tip: Uniform pieces cook evenly, so the carrots won't stay hard while the onion turns to mush.
2
Rinse the lentils
- Tip the lentils onto a plate and pick out any small stones or shriveled bits.
- Rinse them in a fine-mesh strainer under cold running water for about 30 seconds, then let them drain.
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Ready when: Water running through the strainer looks clear.
3
Soften the vegetables
- Heat the 3 tablespoons olive oil in a 5- to 6-quart heavy soup pot over medium heat until it shimmers, about 1 minute.
- Add the onion, carrots and celery with ½ teaspoon of the salt.
- Cook, stirring every minute or so, for 10 minutes.
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Ready when: Onion is translucent and soft, and the carrots have slightly softened and brightened in color, with only light browning at the edges.
Tip: If the vegetables begin to brown quickly, reduce the heat to medium-low. You want them sweet and soft, not dark.
4
Toast paste and spices
- Push the vegetables to the sides of the pot.
- Add the garlic, tomato paste, cumin, paprika and oregano to the center.
- Stir the paste and spices together for 1 to 2 minutes, then mix everything together.
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Ready when: The tomato paste darkens to a brick red and the pot smells fragrant and garlicky.
Tip: Don't let the garlic brown. If it sticks or darkens, splash in 2 tablespoons of the broth right away.
5
Add lentils and liquid
- Stir in the rinsed lentils, canned tomatoes with their juices, vegetable broth, water, bay leaves, the remaining 1 teaspoon salt and the pepper.
- Scrape up any browned bits from the bottom of the pot.
- Raise the heat to high and bring to a boil, about 5 minutes.
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Ready when: The soup is bubbling across the whole surface.
Tip: Stay nearby, since you'll want to lower the heat as soon as it boils.
6
Simmer until tender
- Reduce the heat to medium-low so the soup simmers gently, with small bubbles breaking the surface.
- Partially cover the pot, leaving a gap for steam.
- Cook for 30 minutes, stirring once or twice and scraping the bottom.
- Taste a few lentils at 25 minutes.
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Ready when: Lentils are tender all the way through but still hold their shape, with no chalky or hard center. The carrots are soft when pierced with a fork. The soup is thick and stew-like.
Tip: If the soup becomes too thick before the lentils are tender, add ½ cup (120 ml) hot water at a time. Don't add the lemon yet; acid can keep lentils from softening.
7
Wilt the spinach
- Remove the pot from the heat if the soup is boiling hard, otherwise leave it on.
- Stir in the spinach a handful at a time and cook for 2 to 3 minutes.
- Fish out and discard the bay leaves.
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Ready when: The spinach is dark green and fully collapsed into the soup.
8
Brighten, rest and serve
- Turn off the heat and stir in the lemon juice.
- Taste and add more salt, ¼ teaspoon at a time, until the flavors taste bold.
- Let the soup rest, covered, for 5 minutes.
- Ladle into bowls and top with the parsley and a drizzle of extra-virgin olive oil, if using.
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Ready when: The soup tastes savory, balanced and slightly tangy, not flat.
Tip: If the soup tastes flat, it usually needs more salt or lemon rather than more spices.

Good to know

Tips

Salt the vegetables early, but wait to add the acid (lemon) until the lentils are tender so they soften properly.
For a creamier texture, scoop out 2 cups of soup after simmering, blend it smooth, and stir it back into the pot.
Lentils vary by age and brand. Older lentils can take 10 minutes longer, so test for tenderness rather than relying only on the clock.
Serve with warm pita or crusty bread, or add a spoonful of plain yogurt if you aren't keeping it vegan.

Make ahead

The soup can be made through step 6 up to 3 days ahead and refrigerated. Reheat gently, then add the spinach, lemon juice and garnishes just before serving so the greens stay bright.

Storage & reheating

Cool completely, then refrigerate in airtight containers for up to 5 days. Freeze for up to 3 months, leaving ½ inch (1 cm) of headspace; thaw overnight in the fridge. The soup thickens as it sits, so reheat in a pot over medium-low heat, stirring in ¼ to ½ cup (60–120 ml) water or broth, until steaming hot, about 8 minutes. Don't leave it at room temperature for more than 2 hours.

Substitutions

brown lentils → green or French (Puy) lentils. Same quantity. French lentils hold their shape best and may need 5 extra minutes of simmering.
baby spinach → chopped kale or Swiss chard (5 oz / 140 g, stems removed). Stir it in during the last 8 to 10 minutes of the 30-minute simmer, since sturdier greens take longer to soften.
canned diced tomatoes → crushed tomatoes or fire-roasted diced tomatoes. Use the same 14.5 oz (411 g) amount. Fire-roasted tomatoes add a subtle smoky flavor.
fresh lemon juice → red wine vinegar. Use 1 tablespoon (15 ml), then add more to taste.