soups stews mediterranean

Mediterranean Lentil Soup with Aromatics

Name: Mediterranean Lentil Soup with Aromatics
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Cuisine: mediterranean
Ingredients: 1.5 cup Green or brown lentils (rinsed, picked over); 3 tbsp Extra virgin olive oil (plus more for finishing); 1 large Yellow onion (diced); 2 medium Carrots (diced); 2 stalks Celery (diced); 4 cloves Garlic (minced); 1 tsp Ground cumin; 1 tsp Dried oregano; 1 cup Crushed tomatoes (or passata); 6 cup Vegetable broth (or water); 2 whole Bay leaves (remove before serving); 2 tbsp Lemon juice (fresh); 0.25 cup Fresh parsley (chopped, for serving); 1 tsp Sea salt (adjust to taste); 0.5 tsp Black pepper (freshly ground)

A warming, batch-friendly lentil soup with garlic, cumin, and lemon. High in protein and fiber, ready in 40 minutes.

vegetarian vegan gluten free

More Recipes

Prep 10 min

Cook 30 min

Total 40 min

Servings 6

Difficulty Easy

Ingredients

Instructions

Heat 3 tablespoons olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until softened.

Tip: This is your soffritto—the flavor base. Low and slow is better than high and fast.
Add the minced garlic, cumin, and dried oregano. Cook for 1 minute until fragrant.
Add the rinsed lentils, crushed tomatoes, vegetable broth, and bay leaves. Stir to combine.
Bring to a boil, then reduce heat to a gentle simmer. Cover and cook for 25–30 minutes until lentils are tender but not mushy.

Tip: Check at 20 minutes. Lentils should be soft but still hold their shape.
Remove the bay leaves. Stir in the lemon juice, salt, and pepper. Taste and adjust seasoning—lentils need generous salt.
Ladle into bowls. Finish each bowl with a drizzle of good olive oil and a scatter of fresh parsley.

Storage & Meal Prep

Keeps for up to 5 days in the refrigerator and freezes well for up to 3 months. Reheat gently on the stovetop with a splash of water or broth if it thickens.

FAQ

Is lentil soup good for meal prep?

Yes. Lentil soup is one of the best meal-prep recipes because it reheats well, freezes well, and often tastes even better the next day.

Can you freeze lentil soup?

Yes. Let the soup cool completely, then freeze it in airtight containers for up to 3 months.

What do you serve with Mediterranean lentil soup?

Mediterranean lentil soup goes well with crusty bread, olives, a simple salad, yogurt, or a drizzle of extra olive oil and lemon.

The Story Behind This Dish

This is the soup I grew up with. Every Mediterranean grandmother has her version—some add spinach, some prefer red lentils, some finish with a splash of vinegar instead of lemon.

What they all share: aromatics softened in olive oil, lentils simmered until just tender, and a generous pour of good oil at the end.

It’s cheap, it’s filling, it tastes even better the next day. Make a big batch on Sunday and eat it all week.