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Introduction
Lentil soup has been a staple in Mediterranean kitchens for millennia, with evidence of lentil cultivation dating back to 8000 BC in Syria. This humble yet nutritious legume has sustained civilizations throughout history, from ancient Egyptian pharaohs to Greek philosophers. Our version of Mediterranean lentil soup pays homage to this rich culinary heritage while incorporating modern nutritional wisdom. Traditionally served as a comforting family meal or to break fasts during religious observances, this soup has evolved to become a beloved dish across cultures, appreciated for its simplicity, health benefits, and remarkable depth of flavor.
Ingredients
• 1 cup (200g) dried brown or green lentils, rinsed and picked over
• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, finely diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, preferably San Marzano
• 6 cups low-sodium vegetable broth
• 2 bay leaves
• 1 teaspoon ground cumin
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes
• 2 cups fresh spinach, roughly chopped
• 2 tablespoons freshly squeezed lemon juice
• 1/4 cup fresh parsley, finely chopped
• Salt and freshly ground black pepper, to taste
Step 1:
Heat olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables begin to soften.
Step 2:
Add minced garlic, ground cumin, dried thyme, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
Step 3:
Pour in the diced tomatoes with their juices, vegetable broth, and rinsed lentils. Add bay leaves. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
Step 4:
Stir in chopped spinach and cook for an additional 2-3 minutes until wilted.
Step 5:
Remove from heat and stir in lemon juice and chopped parsley. Remove bay leaves. Season with salt and pepper to taste.
Q: Can I use canned lentils instead of dried?
A: Yes, you can use canned lentils. Reduce the cooking time to about 15-20 minutes and add the lentils towards the end of cooking.
Q: Is this soup freezer-friendly?
A: Yes, this soup freezes well. Cool completely before freezing and consume within 3 months for best quality.
Q: How can I make this soup more filling?
A: Add diced potatoes or sweet potatoes with the vegetables, or serve with a side of quinoa or brown rice.
• For a quicker cooking time, red lentils can be substituted, but they will yield a softer texture.
• To make this soup heartier, add diced potatoes or sweet potatoes along with the other vegetables.
• For a protein boost, consider adding cooked quinoa or serving with a dollop of Greek yogurt.
• This soup is naturally vegan and gluten-free, making it suitable for various dietary needs.
• Leftovers can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months.
Ladle the hot soup into bowls and garnish with extra parsley if desired. Serve with crusty bread on the side.
Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
While the soup is simmering, prepare any side dishes or garnishes. The lentils should be tender but still hold their shape when done.
- Don't add salt until the end of cooking to prevent the lentils from becoming tough.
- For a creamier texture, blend a portion of the soup before adding spinach and returning it to the pot.
- Ensure your lentils are fresh; old lentils take longer to cook and may not soften properly.
For a spicier version, add a diced jalapeño with the vegetables. For a creamier soup, stir in a can of coconut milk at the end of cooking.
Pair with a crisp white wine like Sauvignon Blanc or a light-bodied red like Pinot Noir. A side of warm pita bread or crusty sourdough complements the soup well.
This soup is great year-round but especially comforting in fall and winter.
This recipe is free from common allergens such as dairy, eggs, nuts, and gluten. However, always check individual ingredient labels for potential allergens or cross-contamination risks.
