Mediterranean Red Lentil Soup
A hearty and healthy Mediterranean red lentil soup made with tender lentils, tomatoes, zucchini, spinach, aromatic herbs, and extra virgin olive oil. This comforting one-pot soup is packed with vegetables and rich Mediterranean flavors.
- Prep Time: 15 minutes
- Cook Time: 33 minutes
- Total Time: 48 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
3 tablespoons extra virgin olive oil
1 medium yellow onion, finely diced
1 large carrot, finely diced
2 celery ribs, finely diced
3 garlic cloves, finely chopped
1 cup (180 g) split red lentils, rinsed and drained
1 can (14 oz / 400 g) crushed tomatoes
5 cups (1.25 liters) vegetable stock
1 Parmesan rind, about 3 inches
1/4 teaspoon dried red chili flakes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1 medium zucchini, finely diced
2 cups baby spinach, firmly packed
Sea salt and freshly ground black pepper, to taste
2 tablespoons fresh flat-leaf parsley, chopped
Extra virgin olive oil, for serving
Freshly grated Parmesan cheese, for serving
Instructions
1. Heat olive oil in a large saucepan over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic and cook for 1 minute.
3. Stir in red lentils, crushed tomatoes, and vegetable stock.
4. Add Parmesan rind, chili flakes, basil, and oregano.
5. Bring to a boil, reduce heat, and simmer for 15–20 minutes, stirring occasionally.
6. Add zucchini and cook for 5 minutes.
7. Stir in spinach and cook for 2 minutes.
8. Season with salt and pepper. Add extra stock if needed.
9. Remove Parmesan rind and stir in fresh parsley.
10. Serve warm with olive oil and grated Parmesan.
Notes
Rinse red lentils before cooking. Soaking is not required.
For a vegan version, omit Parmesan and use nutritional yeast or plant-based Parmesan.
Add fresh lemon juice for a brighter Mediterranean flavor.
Adjust soup thickness with additional vegetable stock or water.
Refrigerate in airtight containers for up to 3–4 days.
Freeze for up to 3 months for best quality.
Reheat leftovers thoroughly to 165°F.
The soup naturally thickens as it cools.
Find it online: https://elitesrecipes.com/mediterranean-red-lentil-soup/