Mediterranean Lentil Soup (Healthy + High-Fiber)

This Mediterranean Lentil Soup is a cozy, protein-rich, high-fiber meal that’s 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 chickpea soup, and tomato lentil soup.

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 that’s 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 — 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.

Step 1 – Build the Flavor Base

Heat olive oil in a large pot. Add chopped onion, celery, carrots, garlic, dried rosemary, and bay leaves. Sauté 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 — just don’t 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 – 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 30–45 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.

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 – 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.

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If you tried this Mediterranean lentil soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!