Description
A hearty and flavorful Mediterranean Lentil Soup made with fire-roasted tomatoes, green lentils, kale, and a blend of aromatic Mediterranean spices, perfect for a nutritious and comforting meal.
Ingredients
Scale
Vegetables and Aromatics
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 3 to 4 cloves garlic, minced
- 3 leaves kale, stemmed and sliced
Liquids and Legumes
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 1 lemon, juiced (about 3 tablespoons juice)
Spices and Oils
- ¼ cup extra virgin olive oil
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Saute the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and carrots, stirring occasionally for 4 to 5 minutes until the onion becomes translucent.
- Infuse with flavor: Add the tomato paste, minced garlic, cumin, dried oregano, dried basil, dried thyme, salt, and pepper. Stir continuously and toast the spices for 1 to 2 minutes to release their aromas.
- Simmer: Pour in the fire-roasted diced tomatoes, vegetable broth, and lentils. Stir to combine all ingredients. Bring the mixture to a boil, then reduce the heat to low, partially cover the pot with a lid, and simmer gently for 30 minutes until the lentils are tender.
- Blend: Decide whether you want a chunky or creamy texture. Use an immersion blender to blend the soup partially for a few seconds if you prefer a creamier consistency, leaving some texture.
- Finish with flavor: Stir in the sliced kale and lemon juice. Let the soup simmer for an additional 2 minutes to soften the kale. Taste and adjust seasoning with extra lemon juice, salt, or pepper as needed before serving.
Notes
- Each serving is approximately 2 cups.
- The soup keeps well in the refrigerator for up to 5 days in an airtight container.
- For long-term storage, freeze in freezer-safe containers or portioned freezer bags; it will last up to 3 months.
- Partial blending allows for varied texture; adjust to your preference.
- Use low-sodium vegetable broth to control salt levels.
Nutrition
- Serving Size: 2 cups
- Calories: 280 kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 9 g
- Saturated Fat: 1.3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 0 mg
