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    Home » Recipes » Vegetarian

    Mediterranean Lentil Soup

    Published: Apr 30, 2022 · Modified: May 17, 2022 by Vanessa Vickery · No Comments

    403 shares
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    Contents

    • 1 WHY YOU WILL LOVE THIS RECIPE
    • 2 RECIPE INGREDIENTS
    • 3 HOW TO MAKE
    • 4 RECIPE FAQS
    • 5 Mediterranean Lentil Soup
    Jump to Recipe
    Vegetable & Lentil Soup is a traditional winter warming soup that is packed full of super healthy ingredients.

    Mediterranean Lentil Soup is the perfect winter warming soup that is easy to make and packed full of nutritious ingredients.

    Two bowls of Mediterranean lentil soup.

    This vegan lentil soup was a winter staple in my family home growing up. I loved it then, and I still love it today.

    The best thing about this soup is that it does not require too much adapting as it is already quite healthy. It is loaded with lentils, carrots, celery and tomato.

    The traditional version that I grew up with included pasta, which in this version I have replaced it with quinoa. I really like quinoa in soups as a rice or pasta replacement as it holds its texture very well and does not become soggy like rice or pasta can.

    Other traditional family recipes that I love to make are this Middle Eastern lentil soup and this slow cooker osso buco.

    WHY YOU WILL LOVE THIS RECIPE

    Allergy Friendly - this recipe is perfect for anyone with many allergies and intolerances.

    Easy to Make - this vegetable soup is super easy to make.

    Freezer friendly – you can freeze this soup for 2-3 months.

    RECIPE INGREDIENTS

    • Onion
    • Garlic
    • Carrot
    • Celery
    • Diced tinned tomatoes (organic preferably)
    • Chicken stock (natural, organic or home made)
    • Tinned lentils (or 1 cup dry lentils)
    • Quinoa

    HOW TO MAKE

    This soup is really easy to make and I have included methods for both tinned lentils and dry lentils.

    To make this recipe you add your prepped ingredients to a big pot and bring to the boil, then reduce to a simmer and cook for approximately for one hour. The only real main difference between the two methods is when you add the lentils.

    RECIPE FAQS

    Can I freeze this soup?

    Yes you can! This soup will keep in the freezer for 2-3 months. I like to freeze into the desired portion sizes and then when needed, take out of the freezer and thaw out before heating to eat.

    Vegetable & Lentil Soup is a traditional winter warming soup that is packed full of super healthy ingredients.

    Looking for more warming winter recipes? Try these:

    Middle Eastern Lentil Soup

    Slow Cooker Lamb Shanks

    Crock Pot Butter Chicken

    I would love to hear from you if you make this recipe. You can either leave a comment and/or give this recipe a rating! If you do make this recipe, please tag me on Instagram! It really makes my day when I see your creations of my recipes.

    Mediterranean Lentil Soup

    Mediterranean Lentil Soup is the perfect winter warming soup that is easy to make and packed full of nutritious ingredients.
    4.67 from 3 votes
    Print Pin Rate
    Category: Soup
    Cuisine: Mediterranean
    Prep Time: 10 minutes
    Cook Time: 1 hour 20 minutes
    Total Time: 1 hour 30 minutes
    Servings: 6
    Calories: 210kcal
    Author: Vanessa Vickery

    Ingredients

    • 1 tablespoon olive oil
    • 1 onion small, diced
    • 2 garlic cloves minced
    • 1 carrot medium. sliced thinly
    • 1 celery stalk sliced
    • 400 grams can diced tomatoes organic preferably
    • 1 litre chicken stock natural, organic or home made
    • 1 cup brown lentils or 400 grams can brown lentils
    • ½ cup quinoa rinsed
    • Pepper and sea salt to taste

    Instructions

    • If using tinned lentils, Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 to 5 minutes or until onion is translucent. Add tomatoes, stock, carrot, celery, salt and pepper and bring to the boil. Reduce to a simmer and cook covered for 1 hour. In the last 20 minutes, add the lentils and quinoa.
    • If using dry lentils, Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 to 5 minutes or until onion is translucent. Add tomatoes, stock, carrot, celery, lentil, salt and pepper and bring to the boil. Reduce to a simmer and cook covered for 1 hour. In the last 20 minutes, add quinoa.

    Notes

    Lentils
    • 1 cup if using dry lentils or 1 14 oz/400 gram tinned lentils
    Storing Tips
    • This soup will keep in the freezer for 2-3 months. I like to freeze into the desired portion sizes and then when needed, take out of the freezer and thaw out before heating to eat.

    Nutrition

    Serving: 1serve | Calories: 210kcal | Carbohydrates: 34g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 107mg | Potassium: 576mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1794IU | Vitamin C: 10mg | Calcium: 55mg | Iron: 4mg

    More Gluten Free Vegetarian Recipes

    • Chunky Guacamole
    • Air Fryer Vegetable Recipes
    • Oven Baked Zucchini Wedges
    • Middle Eastern Lentil Soup
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    Hi, I'm Ness. I love to create easy-to-make, healthy wholefood recipes. I have an Advanced Diploma of Nutritional Medicine and a passion for adapting classic recipes into gluten free and dairy free versions.

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