Mediterranean Lentil Soup with Spinach and Kalamata Olives
Savor the vibrant flavors of the Mediterranean with this hearty Lentil Soup, featuring the rich aroma of fire-roasted tomatoes, nutrient-packed spinach, and the briny bite of kalamata olives. This nourishing stew is perfect for a cozy meal, brimming with plant-based protein from lentils and a symphony of spices to awaken your palate. Serve warm with crusty bread for a satisfying dish that not only fills you up but also warms your soul.
N/A
Servings
108
Calories
11
Ingredients
Ingredients
olive oil
1 tablespoon (none)
shallot
1 (thinly sliced)
garlic cloves
3 (minced)
dried thyme
1 teaspoon (none)
paprika
1 tablespoon (none)
dried brown lentils
1 cup (or green lentils)
vegetable broth
5 cups (none)
fresh black pepper
to taste (none)
fire-roasted tomatoes
1 (24 ounce) can (with juice)
fresh baby spinach
4 cups (or chopped spinach)
kalamata olives
2/3 cup (roughly chopped)
Instructions
1
1. In a 4-quart soup pot, heat the olive oil over medium-high heat. Add the sliced shallots and sauté until they become translucent, approximately 3 minutes.
2
2. Stir in the minced garlic and sauté for an additional 15 seconds until fragrant. Add the dried thyme and paprika, stirring to combine and allowing the spices to bloom.
3
3. Pour in the lentils, vegetable broth, and a generous amount of fresh black pepper. Cover the pot and bring the mixture to a brisk boil. Once boiling, reduce the heat to medium and continue cooking for 25 minutes, stirring occasionally, until the lentils are nearly tender.
4
4. Incorporate the fire-roasted tomatoes into the pot, crushing them by hand as you add them for a chunky texture. Boil the soup again, then reduce to a simmer for another 20 minutes, or until the lentils are very tender.
5
5. Add the fresh baby spinach and chopped kalamata olives to the pot. Stir frequently until the spinach has wilted and has a velvety texture. If the soup is too thick, add a bit of water to reach your desired consistency.
6
6. Taste the soup for seasoning, adding salt if desired. Allow the soup to sit for about 10 minutes to let the flavors meld before serving.
Nutrition Information
3g
Fat
17g
Carbs
5g
Protein
7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in this Mediterranean Lentil Soup?
The main ingredients include olive oil, shallots, garlic, dried thyme, paprika, brown or green lentils, vegetable broth, fire-roasted tomatoes, baby spinach, and kalamata olives.
Is this lentil soup recipe vegan-friendly?
Yes, this recipe is entirely plant-based and vegan-friendly as it uses vegetable broth and no animal products.
Is the Mediterranean Lentil Soup gluten-free?
Yes, this soup is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
What type of lentils are best for this recipe?
The recipe recommends using dried brown or green lentils as they hold their shape well during the simmering process.
How many calories are in one serving of this soup?
Each serving of this Mediterranean Lentil Soup contains approximately 108 calories.
How much protein does this soup provide per serving?
This soup provides about 5 grams of plant-based protein per serving.
What is the fiber content of this dish?
This recipe is high in fiber, offering 7 grams per serving, which is great for digestive health and satiety.
Can I substitute the shallots in this recipe?
Yes, if you do not have shallots, you can use a small yellow onion or a red onion as a suitable substitute.
How long do the lentils need to cook?
The lentils initially cook for 25 minutes in broth, followed by another 20 minutes after adding the tomatoes, totaling about 45 minutes of simmering.
Do I need to pre-soak the lentils before cooking?
No, brown and green lentils do not require soaking; simply rinse them well before adding them to the pot.
What is the role of fire-roasted tomatoes in this soup?
Fire-roasted tomatoes add a smoky depth and a chunky texture to the broth that enhances the Mediterranean flavor profile.
Can I use fresh spinach instead of baby spinach?
Yes, you can use regular fresh spinach; just be sure to chop it into smaller pieces before stirring it into the soup.
How do I prepare the kalamata olives for the soup?
The kalamata olives should be roughly chopped before being stirred into the soup at the very end of the cooking process.
When should I add the garlic to the pot?
Add the minced garlic after sautéing the shallots, and cook it for about 15 seconds until it becomes fragrant but not burnt.
What spices are featured in this Mediterranean recipe?
This recipe uses a combination of dried thyme and paprika to create a warm, aromatic flavor.
Can I adjust the thickness of the soup?
Absolutely. If the soup becomes too thick for your preference, you can add a little bit of water or extra vegetable broth to reach your desired consistency.
What is the best side dish to serve with this soup?
This hearty stew pairs perfectly with a side of warm, crusty bread for dipping.
How much fat is in one serving of this soup?
This soup is low in fat, containing only 3 grams per serving.
Is there any cholesterol in this Mediterranean Lentil Soup?
No, this plant-based recipe contains 0mg of cholesterol.
Can I use red lentils instead of brown or green?
While possible, red lentils will break down much faster and create a smoother, mushier texture rather than the chunky consistency intended for this stew.
Why should I let the soup sit for 10 minutes before serving?
Allowing the soup to sit lets the flavors of the spices, olives, and fire-roasted tomatoes meld together for a more cohesive taste.
How do I prevent the spinach from becoming overcooked?
Add the spinach at the very end and stir frequently until it just wilts into a velvety texture before removing the pot from heat.
Can I use water instead of vegetable broth?
You can use water, but vegetable broth is highly recommended to provide a deeper and more savory flavor base for the lentils.
Is this soup a good option for weight management?
Yes, it is low in calories and fat while being high in fiber, which helps you feel full longer.
How many garlic cloves are needed for this recipe?
The recipe calls for 3 cloves of minced garlic.
What size pot is recommended for cooking this soup?
A 4-quart soup pot is the ideal size for preparing this recipe.
How much paprika is used in this dish?
The recipe requires 1 tablespoon of paprika to season the soup.
What are the total carbohydrates per serving?
Each serving contains approximately 17 grams of carbohydrates.
How should I handle the fire-roasted tomatoes?
The tomatoes should be added with their juice and crushed by hand as they are put into the pot to maintain a rustic texture.
Can I add other vegetables to this lentil soup?
Yes, you can easily add diced carrots or celery during the initial sautéing stage to incorporate more vegetables into the meal.