Mediterranean Lentil Soup

This soup is a go-to recipe of mine. I typically have almost all of the ingredients on hand (minus a zucchini and some feta), the leftovers freeze great, it tastes delicious and it is full of filling fibre between the lentils and veggies. Make it vegetarian or vegan by choosing veggie stock (and either omitting the feta or choosing vegan feta for the vegans out there!). If you make it with no salt added broth or with a homemade chicken stock it is also low in sodium (salt), especially when compared with canned soups which can definitely have more than 15% of your daily recommended sodium! I’ve made it with added veggies such as celery and bell peppers and have also used soft goats cheese instead of feta as a garnish – all variations are tasty. Round off your plate with some whole grain crackers or a piece of whole grain bread and enjoy. Happy cooking.

Print Recipe

Mediterranean Lentil Soup

A hearty soup full of red lentils and veggies topped with lemon and feta

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Soup

Cuisine: Mediterranean

Keyword: lentil, soup

Servings: 6 people

Equipment

• Soup pot
• Cutting board and knife
• Strainer

Ingredients

• 2 cups red lentils* rinsed
• 2 carrots* peeled and coined
• 1 zucchini halved and diced
• 1 medium onion* diced
• 8 cloves garlic* minced
• 2 tbsp oil*
• 2 bay leaves*
• 1 tbsp dried rosemary*
• 1 tbsp dried Italian herbs*
• 1/4 tsp red pepper flakes*
• 8 cups chicken stock To be vegetarian/vegan friendly use veggie stock

Garnish

• lemon slices or lemon juice*
• feta crumbled
• salt and pepper*

Instructions

Ingredients = Minimalist Pantry Items (*) +

• Zucchini and feta cheese

Prepare

• Rinse lentils and peel/chop the carrots, onion, zucchini and garlic.
• Measure out chili flakes, rosemary, oregano and bay leaves.

Cook

• Over medium heat saute onion until translucent. Add the garlic, carrots, zucchini and herbs/spices. Saute until vegetables are tender.
• Add lentils and stock. Turn heat to high and let soup get to a boil, then turn down to low/simmer until lentils are cooked (about 20-25 minutes).

Eat

• Remove bay leaves. Garnish each bowl of soup with 1-2tbsp of crumbled feta, a squirt of lemon juice and salt/pepper to taste.
• Enjoy soup with a slice of whole grain bread or whole grain crackers.

Video