Hearty Mediterranean Lentil Soup
This Hearty Mediterranean Lentil Soup is a deliciously comforting dish that combines the nutty flavor of lentils with a medley of fresh vegetables and aromatic spices. Inspired by Mediterranean ingredients, the soup is packed with wholesome goodness, making it a heart-friendly option that is both nutritious and satisfying. With a rich texture and delicious taste, this easy-to-make soup is perfect for any day of the week. Serve it with crusty bread or a fresh salad for a complete meal that everyone will love. Enjoy a bowl of this flavorful soup, knowing it will warm your heart and nourish your body, especially on chilly days!
14
Servings
60
Calories
18
Ingredients
Ingredients
olive oil
1 tablespoon (none)
onions
2 large (chopped (about 4 cups))
garlic cloves
4 (minced)
celery
2 cups (chopped)
carrots
2 cups (chopped)
curry powder
1 teaspoon (none)
cumin
1 teaspoon (none)
salt
1 teaspoon (none)
black pepper
1 teaspoon (none)
dried thyme
1/2 teaspoon (crumbled)
bay leaves
2 (none)
brown sugar
2 teaspoons (none)
ketchup
2 tablespoons (none)
water
5 cups (none)
chicken broth
3 (14 ounce) cans (none)
canned diced tomatoes
28 ounces (none)
dry green lentils
16 ounces (rinsed and picked over (about 3 cups))
dry sherry
1/2 cup (none)
Instructions
1
In a large kettle or soup pot, heat the olive oil over medium-high heat.
2
Add the chopped onions, minced garlic, chopped celery, and diced carrots. Sauté for approximately 10 to 15 minutes, stirring occasionally, until the onions are deep golden brown and the vegetables are softened.
3
Sprinkle the curry powder, cumin, salt, black pepper, dried thyme, and brown sugar over the sautéed vegetables. Stir well to evenly distribute the spices and cook for an additional minute to enhance their flavor.
4
Incorporate the ketchup, water, chicken broth, diced tomatoes, rinsed lentils, and dry sherry into the pot. Stir everything together to combine.
5
Once the mixture is well combined, cover the pot and bring the soup to a boil.
6
Once boiling, reduce the heat to maintain a gentle simmer. Allow the soup to simmer for about 2 hours, or until the lentils are tender and cooked through, stirring occasionally.
7
After cooking, carefully remove and discard the bay leaves.
8
Ladle the warm soup into bowls and serve. Enjoy with your choice of crusty bread or a fresh salad.
Nutrition Information
1g
Fat
10g
Carbs
4g
Protein
4g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Mediterranean Lentil Soup?
It is a comforting and nutritious dish combining lentils, fresh vegetables, and aromatic Mediterranean spices.
How many servings does this recipe provide?
This recipe makes 14 servings.
What is the calorie count per serving?
Each serving contains approximately 60 calories.
How long should I simmer the soup?
The soup should simmer for about 2 hours or until the lentils are tender.
What type of lentils are used in this recipe?
The recipe calls for 16 ounces of dry green lentils.
Do I need to rinse the lentils before cooking?
Yes, the lentils should be rinsed and picked over before being added to the pot.
How long do I sauté the vegetables?
Sauté the onions, garlic, celery, and carrots for approximately 10 to 15 minutes.
What spices are included in this soup?
The spices include curry powder, cumin, salt, black pepper, and dried thyme.
Is this lentil soup considered healthy?
Yes, it is described as a heart-friendly, nutritious, and wholesome meal.
What is the fat content per serving?
There is 1 gram of fat per serving.
Can I make this soup vegetarian?
While the recipe lists chicken broth, you can easily substitute it with vegetable broth to make it strictly vegetarian.
How much fiber is in a serving of this soup?
Each serving provides 4 grams of fiber.
What should I do with the bay leaves?
You should add 2 bay leaves during cooking and discard them before serving.
What kind of tomatoes are used?
The recipe uses 28 ounces of canned diced tomatoes.
Why is dry sherry used in the recipe?
Dry sherry is added to enhance the depth of flavor in the broth.
Is there any sugar in this recipe?
Yes, it includes 2 teaspoons of brown sugar and contains 1 gram of sugar per serving.
What is the protein content?
Each serving contains 4 grams of protein.
What should I serve with the soup?
It is recommended to serve the soup with crusty bread or a fresh salad.
How much liquid is required in total?
The recipe requires 5 cups of water and 3 cans (14 ounces each) of chicken broth.
Do I need to cover the pot?
Yes, cover the pot when bringing it to a boil and while simmering.
What is the preparation for the garlic?
The 4 garlic cloves should be minced.
How many onions are needed?
You will need 2 large onions, chopped to yield about 4 cups.
Does this soup contain cholesterol?
The nutritional data indicates no cholesterol content.
What is the preparation for the thyme?
The 1/2 teaspoon of dried thyme should be crumbled.
Is ketchup really an ingredient?
Yes, 2 tablespoons of ketchup are used to add a touch of acidity and sweetness.
How many carbohydrates are in each bowl?
There are 10 grams of carbohydrates per serving.
What is the main cooking vessel suggested?
A large kettle or soup pot is recommended.
When do I add the spices?
Spices are sprinkled over the sautéed vegetables before adding the liquids.
Is this recipe suitable for meal prep?
With 14 servings and a hearty nature, it is an excellent choice for large batches and meal prepping.
What temperature should I use for sautéing?
The olive oil and vegetables should be heated over medium-high heat.