Description
A hearty and nutritious Vegan Mediterranean Lentil Soup packed with vegetables and plant-based protein.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 3 carrots, chopped
- 2 celery stalks, chopped
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1½ cups green or brown lentils, rinsed
- 1 (14 oz) can diced tomatoes
- 6 cups vegetable broth
- 2 cups chopped spinach or kale
- Salt and black pepper, to taste
- Fresh parsley, for garnish
- 1 tablespoon lemon juice (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Cook for 6–7 minutes until soft.
- Stir in cumin and oregano for flavor.
- Add lentils and diced tomatoes. Mix well.
- Pour in vegetable broth, bring to a boil, then simmer for 30–35 minutes until lentils are tender.
- Stir in chopped spinach, lemon juice, salt, and pepper. Cook for 5 more minutes. Garnish with parsley.
Notes
- For extra flavor, add a bay leaf while simmering.
- Store leftovers in the fridge for up to 3 days.
- Freezes well for up to 1 month.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 5g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg