Mediterranean Lentil Soup is one of those comforting dishes that feels like a warm hug on a chilly evening. Imagine a pot simmering away with rich tomatoes, hearty lentils, and fragrant herbs filling your kitchen with that irresistible “dinner’s almost ready” aroma. This soup is both nourishing and satisfying, packed with plant-based protein, and loaded with those vibrant Mediterranean flavors we all love—garlic, olive oil, and a splash of lemon for that bright finish.
Whether you’re meal-prepping for a busy week or just craving something cozy without spending hours in the kitchen, this recipe has your back. Plus, it’s one of those meals that tastes even better the next day—like it took all night to develop its magic. If you’ve got a crusty loaf of bread nearby, trust me, dinner’s done.
Table of Contents
What is Mediterranean Lentil Soup?
Mediterranean Lentil Soup is a hearty, vegetable-forward dish rooted in the wholesome simplicity of Mediterranean cooking. It’s built around lentils—tiny nutritional powerhouses rich in protein and fiber—simmered with a medley of fresh vegetables, aromatic herbs, and a touch of tomato for depth. This soup has that perfect balance of earthiness from the lentils, brightness from lemon, and herbaceous notes from oregano, basil, and thyme.
It’s the kind of recipe that celebrates real, honest ingredients—no fancy tricks, just good food done right. Traditionally enjoyed across countries like Greece, Italy, and Turkey, this soup has stood the test of time as both humble and deeply flavorful. Whether you blend it for a creamy texture or leave it chunky for that rustic touch, Mediterranean Lentil Soup offers a taste of sunshine no matter the season.
Reasons to Try Mediterranean Lentil Soup
Here’s why Mediterranean Lentil Soup deserves a spot in your meal rotation. First, it’s easy—you’ll only need about 45 minutes from start to steaming bowl. Second, it’s budget-friendly; lentils are affordable, filling, and store beautifully. Third, it’s packed with nutrients—think plant-based protein, fiber, and minerals like iron and potassium. And because it’s vegetarian (and easily vegan), it fits just about every lifestyle.
It’s also great for meal prep: this soup tastes even better the next day, and freezes perfectly for those nights when cooking feels like too much. Beyond its health perks, this recipe brings a burst of Mediterranean flavor with simple pantry staples. Need more cozy soup ideas? Check out my Creamy Mushroom Wild Rice Soup or this Carrot and Lentil Soup next—they’re both equally soul-warming and nourishing.
Ingredients Needed to Make Mediterranean Lentil Soup
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons)
Instructions to Make Mediterranean Lentil Soup
Step 1: Sauté the Aromatics Step by Step
Start your Mediterranean Lentil Soup journey by heating olive oil in a large pot or Dutch oven over medium heat. Once the oil shimmers, add your diced onion, carrots, and celery. Sauté these aromatics for about 4–5 minutes, stirring occasionally until the onions turn translucent and the kitchen starts to smell amazing. This step-by-step process builds the foundation of flavor for the soup. You’re not just softening vegetables—you’re creating a sweet, savory base that ties everything together. Want to get better at this technique? Check out my guide on how to prep vegetables for soups for extra chopping and sautéing tips.
Step 2: Infuse with Herbs and Flavor Step by Step
Once the veggies are tender, stir in the tomato paste and minced garlic. Let them cook for about 1–2 minutes, stirring constantly so the tomato paste darkens slightly. This caramelization deepens the flavor and adds richness to your Mediterranean Lentil Soup. Sprinkle in cumin, oregano, basil, thyme, salt, and pepper. Toasting the spices for a moment helps release their oils and creates that irresistible Mediterranean aroma. If you’re short on individual herbs, you can substitute with Italian seasoning (about 3 teaspoons)—it works beautifully in a pinch! For more substitution ideas, my Creamy Vegan Potato Soup post includes great seasoning swap suggestions that work here too.
Step 3: Add Lentils, Tomatoes, and Broth Step by Step
Next, add your diced tomatoes, lentils, and broth to the pot. Give everything a good stir to combine. Bring it up to a gentle boil, then lower the heat and cover partially with a lid. Let the soup simmer for 25–30 minutes, stirring occasionally to prevent sticking. During this step-by-step simmering process, the lentils soak up all those Mediterranean flavors while becoming soft and tender. You’ll know it’s ready when the lentils can be easily mashed between your fingers. If you prefer a thicker texture, let it simmer uncovered for a few extra minutes so some of the liquid evaporates.
Step 4: Blend to Your Desired Texture Step by Step
Once the lentils are cooked, decide how you like your Mediterranean Lentil Soup—chunky and rustic or smooth and creamy. For a creamier version, use an immersion blender to blend just a few pulses directly in the pot. This step-by-step blending technique creates a velvety consistency while keeping some texture. If you don’t have an immersion blender, transfer a few cups of soup to a regular blender, pulse, then pour it back in. Want to learn how to make perfect creamy soups every time? You’ll love my Creamy Mushroom Spinach Soup for more blending inspiration.
Step 5: Finish with Greens and Lemon Step by Step
Now comes the Mediterranean magic. Add the chopped kale and fresh lemon juice to the pot. Stir well and let it simmer for another minute or two until the kale softens but still looks vibrant. The lemon adds brightness and cuts through the richness of the lentils, giving your Mediterranean Lentil Soup that perfect finishing touch. Taste and adjust your seasoning—add more salt, pepper, or lemon juice if you like it zesty.
Step 6: Serve and Savor Step by Step
Ladle your soup into bowls and drizzle each serving with a bit of olive oil. You can top it with chopped parsley or even a sprinkle of feta if you want extra Mediterranean flair. Pair it with warm pita, sourdough bread, or a simple salad. For a full cozy meal, this soup goes beautifully with Sweet Potato and Turkey Casserole or a slice of Spiced Apple Zucchini Bread for dessert.
What to Serve with Mediterranean Lentil Soup
This Mediterranean Lentil Soup pairs perfectly with a warm slice of crusty bread or a hunk of garlic focaccia. If you’re in the mood for something heartier, serve it alongside a light salad like a Greek cucumber and tomato mix or some roasted veggies. For a cozy night in, pair it with Sweet Potato and Turkey Casserole or a side of Easy Apple Turnovers for a sweet finish. The soup’s savory base also plays well with simple grains like quinoa or brown rice if you want a more filling meal.
Key Tips for Making Mediterranean Lentil Soup
- Don’t skip sautéing the veggies—it builds deep flavor.
- If your soup thickens too much after sitting, just add a splash of broth or water to loosen it up.
- Want it creamier? Blend about half, then mix back in.
- Add your kale at the end to keep it tender but still bright green.
- Use fresh lemon juice—it makes all the difference!
If you’re a soup lover like me, you’ll adore my Creamy Vegan Potato Soup for another easy, wholesome option.
Storage and Reheating Tips Mediterranean Lentil Soup
Store your Mediterranean Lentil Soup in an airtight container in the refrigerator for up to 5 days. The flavors deepen as it rests—making leftovers something to look forward to. For longer storage, freeze it in individual portions for up to 3 months. When you’re ready to reheat, thaw overnight in the fridge and warm gently on the stove over medium heat. If the soup thickens while sitting, stir in a little extra broth or water. Avoid microwaving straight from frozen; it can create uneven heating. A drizzle of olive oil and a fresh squeeze of lemon before serving can refresh the flavors beautifully.
FAQs
Can I make this soup in a slow cooker?
Yes! Add everything except kale and lemon juice to your slow cooker and cook on low for 7–8 hours or high for 5–6. Blend partially, then stir in kale and lemon juice before serving.
What type of lentils should I use?
Green or brown lentils work best—they hold their shape while becoming tender. Red lentils will cook faster but result in a mushier texture.
Can I add protein?
Definitely. Add shredded chicken or chickpeas if you’d like an extra boost of protein.
How can I make it spicier?
Toss in a pinch of red pepper flakes or a dash of harissa paste for that Mediterranean kick.
Final Thoughts
There’s something so comforting about a bowl of Mediterranean Lentil Soup—it’s earthy, zesty, and deeply satisfying. Whether you’re chasing warmth on a cold evening or need an easy meal that checks both “healthy” and “delicious” boxes, this soup is a winner. It’s the kind of recipe you’ll keep coming back to, not just because it’s nourishing, but because it feels like a little act of self-care in every spoonful. For more comforting soups, visit Nourish Well Recipes’ Soup Collection.
Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meal.
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Mediterranean Lentil Soup: A Cozy and Healthy Favorite
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This hearty Mediterranean Lentil Soup is a cozy, vegetarian meal packed with plant-based protein and vibrant Mediterranean flavors. It’s the perfect one-pot dish for fall and winter!
Ingredients
- 1/4 cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons)
Instructions
1. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
2. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
3. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
4. Optional: Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky.
5. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale.
6. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Notes
Each serving is about 2 cups.
If you don’t want to open another broth container, use 4 cups broth and 2 cups water instead.
Lentils may thicken the soup as it sits—add more broth or water to thin as needed.
Substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme if desired.
To make in a slow cooker: Add all ingredients except kale and lemon juice and cook on high for 5–6 hours or low for 7–8 hours. Blend part of the soup, stir in kale and lemon juice before serving.
Store in fridge for up to 5 days or freeze for up to 3 months.
