This Mediterranean Lentil Soup is a cozy, protein-rich, high-fiber meal thatโs hearty, healthy, and easy to make for your family.
For more easy, healthy and delicious soup recipes, check out our creamy red lentil soup, creamy potato soup with Greek yogurt, mediterranean pumpkin soup, and tomato lentil soup.
Wholesome Comfort Food That Supports a Balanced Lifestyle
Growing up, my Italian nonna made this Mediterranean Lentil Soup for me, my cousin Gabriele, and even my 96-year-old great grandma. ๐ฅฃ In our family, a legume-based soup – lentils, chickpeas, or beans – was on the table at least twice a week, a tradition that taught me the joy of simple, nourishing meals.
Weโd sit down at noon sharp, right as the church bells rang in the old town center of Todi, where my grandmaโs home was. That moment still lives in my memory. The warmth of family, the smell of soup simmering, and bowls passed around the table.
What I love about this recipe is how protein-rich and fiber-rich it is, while still feeling light and balanced. Lentils and veggies simmer together into a bowl thatโs both comforting and nutritious, making it the perfect fit for a Mediterranean-style eating pattern.
When Louise and I make it today, it reminds us of those family meals. It’s cozy, hearty, and meant to share. โค๏ธโจ
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Olive oil: Extra virgin gives the best flavor. Substitute avocado oil or even a splash of water if you prefer an oil-free lentil soup recipe.
- Onion: Yellow or white onion works best for a balanced base. Shallots or leeks are good substitutes.
- Celery: Adds depth and a classic Italian hearty lentil vegetable soup vibe. Use fennel stalks for a sweeter note.
- Carrots: Sweetens the broth naturally. Substitute parsnips or butternut squash for a twist.
- Garlic: Fresh cloves give the best kick. Garlic powder works in a pinch.
- Dried oregano: Earthy and fragrant. Use dried thyme or rosemary if thatโs what you have.
- Dried lentils: Brown, green, French, or black all work. Or use 3 cups cooked lentils (or 2 cans). In that case, reduce broth and simmering time by half for a quicker easy lentil soup recipe.
- Potatoes: Yukon gold or russet are best. Substitute with sweet potatoes for a sweeter, more colorful soup.
- Vegetable broth: We usually use bouillon powder dissolved in water โ lighter groceries, one tub lasts weeks. Chicken broth works too.
- Crushed tomatoes: Fire-roasted tomatoes add smoky depth. Tomato puree or diced tomatoes are fine substitutes.
- Spinach: Fresh is classic. Substitute kale, Swiss chard, or frozen spinach for convenience. Keep in mind that kale takes a little longer to soften.
- Balsamic vinegar: Balances the earthy lentils. Substitute red wine vinegar or lemon juice for brightness. A splash of acidity is essential to make the other flavors pop.
How to Make Mediterranean Lentil Soup
Step 1 โ Build the Flavor Base
Heat olive oil in a large pot. Add chopped onion, celery, carrots, garlic, dried rosemary, and bay leaves. Sautรฉ for about 5 minutes, stirring often, until the veggies soften and smell fragrant.
Tip: You can chop the vegetables by hand or pulse them in a food processor โ just donโt turn them into a puree, you want some texture. This step gives your soup the rich foundation that makes it taste like the best hearty lentil vegetable soup.
Step 2 โ Simmer the Lentils
Add rinsed lentils, diced potatoes, vegetable broth (we use bouillon powder dissolved in water), and crushed tomatoes. Season with salt and black pepper. Bring to a boil, then reduce the heat and let it simmer for 30โ45 minutes, until the lentils are tender.
Stir occasionally and add more broth or water if needed. This is where the soup becomes thick, satisfying, and full of Mediterranean flavor: the perfect one pot lentil soup for a weeknight dinner.
Tip: If using canned lentils, reduce both the broth and the cooking time by half.
Step 3 โ Add Greens and Balance
A few minutes before the lentils are done, stir in fresh spinach and a splash of balsamic vinegar. Let the soup cook for a couple of minutes, just until the greens wilt. Taste and adjust the salt before serving.
Step 4 โ Serve and Enjoy
Ladle the soup into bowls and serve it with toasted crusty bread rubbed with garlic, plus a drizzle of extra virgin olive oil or chili oil. For extra richness, try a sprinkle of parmesan, thinly sliced scallions, or even a dollop of Greek yogurt on top.
Tips
- Soften the base slowly: Sweat onion, carrot, and celery in olive oil until tender, not browned. Add a splash of water if the pan gets dry.
- Chop with care: Dice by hand or pulse in a food processor, but donโt puree โ texture makes the best hearty lentil vegetable soup.
- Use canned lentils: No problem! Just cut the broth and cooking time in half.
- Add greens last: Spinach wilts in minutes, so stir it in right before serving to keep it vibrant.
- Balance with acid: A splash of balsamic or lemon juice at the end brightens and lifts the flavors.
- Cook once, eat twice: This healthy Mediterranean soup is even better the next day โ refrigerate or freeze for later.
- Pick your texture: Blend part of the soup for creaminess or leave it chunky for a rustic bite.
- Let it rest: Cover and sit for 10 minutes after cooking to let flavors meld.
- Boost umami: Simmer with a parmesan rind for nutty depth, then remove before serving.
Frequently Asked Questions
You can substitute canned lentils for dried. Just reduce the broth and cooking time by half. Itโs a great shortcut for busy weeknights.
Yes! This healthy lentil soup recipe keeps well in the fridge for up to 4 days. The flavors deepen overnight, making it even tastier the next day.
Absolutely. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove with a splash of water or broth.
Not at all. Kale, Swiss chard, or even frozen spinach work well and hold up beautifully in a simmer.
Serve with crusty bread, add brown rice, or top with Greek yogurt for creaminess. This way, your plant-based lentil soup becomes a complete, satisfying meal.
More Easy Soup Recipes
- Black bean soup
- Lentil chili
- Harira soup
- Tofu Soup
- Pastina (Italian small pasta soup)
- Moroccan lentil soup
- Butternut squash soup
- Kale soup with white beans
If you tried this Mediterranean lentil soup recipe or any other recipe on our blog, please leave a ๐ star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Lentil Soup
Video
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 1 rib celery chopped
- 3 medium carrots chopped
- 3 cloves garlic pressed or minced
- 1 teaspoon dried oregano
- 1 cup dried lentils or 3 cups cooked lentils / 2 cans lentils (drain and rinse)
- 2 medium potatoes diced – skin on is fine
- 6 cups vegetable broth you'll only need 3 cups if using canned or pre-cooked lentils
- 1 can crushed tomatoes 15 oz / 400 g
- 7 oz spinach about 7 cups
- 1ยฝ tablespoons balsamic vinegar or lemon juice
- 1 teaspoon salt or to taste + black pepper
Instructions
- Build the Flavor Base: Heat the 2 tablespoons extra virgin olive oil in a large pot. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano.Cook for about 5 minutes, stirring often, until the vegetables soften but donโt brown.
- Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups vegetable broth, and 1 can crushed tomatoes. Season with 1 teaspoon salt and black pepper. Bring to a boil, then lower the heat and simmer for about 30 minutes, stirring occasionally, until the lentils are tender and the soup is thick.Tip: If using canned lentils, cut the broth and cooking time in half.
- Add the Greens: Stir in 7 oz spinach and 1ยฝ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the greens wilt. Taste and adjust seasoning.
- Serve: Serve hot with crusty bread, a drizzle of olive oil or chili oil, and optional toppings like parmesan, scallions, or Greek yogurt.
Notes
- Olive oil โ Avocado oil, or a splash of water if you prefer an oil-free lentil soup recipe.
- Onion โ Yellow or white onion is best, but shallots or leeks work well too.
- Celery โ Classic in Italian soups, but fennel stalks add a sweeter, aromatic note.
- Carrots โ Use parsnips or butternut squash for a different flavor twist.
- Garlic โ Fresh cloves are best, but garlic powder works in a pinch.
- Dried oregano โ Try dried thyme or rosemary if thatโs what you have on hand.
- Dried lentils โ Brown, green, French, or black all work. Or swap with 3 cups cooked lentils (or 2 cans) and reduce broth and simmering time by half for a quicker easy lentil soup recipe.
- Potatoes โ Yukon gold or russet are classic. Sweet potatoes make it sweeter and more colorful.
- Vegetable broth โ We usually use bouillon powder dissolved in water โ lighter groceries, one tub lasts weeks. Chicken broth also works.
- Crushed tomatoes โ Fire-roasted for smokiness, or substitute with tomato puree or diced tomatoes.
- Spinach โ Fresh is best. Swap with kale, Swiss chard, or frozen spinach (note: kale needs extra cooking time).
- Balsamic vinegar โ Red wine vinegar or lemon juice for brightness. A splash of acidity is essential to make the other flavors pop.
- Build flavor slowly: Sweat onion, carrot, and celery in olive oil until soft, not browned. Add a splash of water if the pan gets dry.
- Canned lentils work too: Just halve the broth and cooking time for the same rich result.
- Add greens at the end: Spinach wilts in minutes, keeping your soup bright and fresh.
- Balance flavors: A splash of balsamic or lemon juice at the end lifts the earthy lentils.
- Rest before serving: Let the soup sit covered for 10 minutes so the flavors meld and the broth thickens.
Nutrition
Hi! We are Nico & Louise
Weโre here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) ๐ฟโจ.
Welcome to our blog, we are glad you are here.
Delicious and freezes very well. It’s the balsamic that kicks it up a notch. Highly recommend! @saucypotatomama
I made this and itโs bomb for lunch the next day I put some in the bottom of a soup bowl and poached a egg on top and was the best lunch ๐
That sounds delicious, Mary, great idea for some added protein. Thanks for much for sharing and for taking the time to leave a comment.
Kindest, Louise
This is a good base, but to add more flavour, use 2 tsp oregano, tablespoon smoked paprika, tablespoon onion powder, 2 bay leaves and 250g sliced mushrooms. It was perfect.