Description
A vibrant, hearty Mediterranean lentil soup made with kale, tomatoes, and warming spices—finished with lemon and olive oil for a comforting, healthy bowl.
Ingredients
3 tablespoons extra-virgin olive oil, divided (1 tbsp for sauté, 2 tbsp for finishing)
1 medium yellow onion, small diced
2 medium carrots, small diced
2 celery ribs, small diced
1 tablespoon tomato paste, no-salt-added if available
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon ground coriander
½ teaspoon smoked paprika (sweet or mild)
1 bay leaf
½ teaspoon fine sea salt, plus freshly ground black pepper to taste
1 (28-ounce) can fire-roasted diced tomatoes, no-salt-added
7 cups vegetable broth, no-salt-added
1¼ cups dry brown or green lentils, rinsed
4 large kale leaves, stems removed, leaves thinly sliced
1 large lemon, juiced (about 3 tablespoons), plus wedges for serving
2 tablespoons flat-leaf parsley, chopped (optional)
Pinch of Aleppo pepper, optional
Instructions
Warm & Soften:
In a Dutch oven, heat 1 tablespoon olive oil over medium heat. Add onion, carrots, and celery with a pinch of salt and pepper. Cook for 6–7 minutes until vegetables are softened. Add a splash of water if the pot gets dry.
Toast & Bloom:
Stir in tomato paste and garlic; cook for 1 minute. Add cumin, oregano, coriander, smoked paprika, and bay leaf. Toast spices until fragrant, 60–90 seconds.
Deglaze:
Pour in a splash of broth and scrape up any browned bits.
Simmer to Tender:
Add remaining broth, fire-roasted tomatoes, and lentils. Bring to a simmer. Reduce heat to low, partially cover, and cook for 22–25 minutes, until lentils are tender but intact.
Spot-Blend for Body:
Remove bay leaf. Use an immersion blender to briefly blend one corner of the soup (5–10 seconds) to thicken slightly.
Green Finish:
Stir in sliced kale and simmer for 2–3 minutes until wilted. Off heat, add lemon juice. Taste and adjust salt and pepper as needed.
Serve:
Ladle soup into bowls (about 1½ cups each). Drizzle with remaining 2 tablespoons of olive oil, garnish with parsley and Aleppo pepper if using. Serve with lemon wedges.
Notes
Storage: Keeps up to 5 days refrigerated or 3 months frozen. Soup thickens as it rests—thin with hot water or broth when reheating.
Optional Garnishes: Feta cheese crumbles (non-vegan), croutons, or a swirl of Greek yogurt.
Protein Boost: Add cooked chickpeas or white beans for even more fiber and plant protein.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
