Easy Mediterranean Green Lentil Soup

Here's a green lentil soup with a Mediterranean twist. Packed with vegetables and spices, this recipe proves that healthy soups don't have to be bland!

We have many hearty soup recipes on this blog. Creamy and hearty soups such as curry lentil soup and chicken lentil soup are perfect for any day of the week and lighter soups like this Turkish red lentil soup, can be served as a nice appetizer. This green lentil soup is another one of our go-to recipes when we crave comfort and heartiness in a single bowl! 

In general, lentils make a great addition to your meals. Regardless of their shape and color, lentils are high in protein and a good source of iron. Soup is not the only way to use lentils, but is probably the easiest one. You can check out this article to read more about the benefits of lentils. 

What I love the most about this healthy lentil soup is that it's quick and easy. There is nothing fancy about it and even though it calls for basic ingredients it ends up bursting with flavor. This is a vegan lentil soup, meaning there is no meat or dairy used in it, yet it's so delicious and creamy. The secret? A great combination of spices and fresh vegetables. Lentils start breaking down while simmering which gives the soup a fairly creamy texture. 

Ingredients

You probably have all the ingredients for this soup at home right now:

• Onion and garlic: The base of almost any delicious soup. It's best to use freshly minced garlic, but you can also use jarred minced garlic.
• Carrots and bell pepper: For a touch of sweetness. Red bell pepper works best in this recipe.
• Green lentils: These are the most common type of lentils in the US. You can also use brown lentils. I don't suggest using red lentils because they get mushy and lose their shape which is not what we want for this soup.
• Spices: A combination of warm Mediterranean spices give this soup its distinctive flavor. You'll need turmeric, paprika, cumin and salt. 
• Spinach: Fresh baby spinach adds both nutrients and flavor. If using regular spinach, chop it before adding it to the salad.

• Simmer for about 40 minutes or until the vegetables and lentils are cooked. Add in the spinach and cook until they're wilted.

It doesn't get much easier than this! In addition to including lots of ingredients that are good for you, this recipe is naturally gluten-free and vegan. 

• Press the sauté function on the instant pot and heat the olive oil in it. 
• Sauté onion and garlic until translucent.
• Add in carrots, bell pepper, potatoes and lentils and cook for a few minutes.
• Season with tomato paste, turmeric, cumin, paprika and salt. Pour in the water or vegetable stock.
• Lock the lid and press cancel. Then press pressure cook (or manual) and set the timer for 15 minutes on high pressure.
• Once the cooking time is up, let the pressure release naturally for 5 minutes, then do a quick release by turning the valve to venting.
• Open the lid and stir in the spinach until it's wilted. 

• Greens: Instead of spinach, you can add chopped leek, kale or dill.
• Protein: You can add some cubed chicken breast to this soup (right after the onion is golden brown).
• Potatoes: Swap sweet potatoes for russet potatoes if you like.
• Squash: Cubed butternut squash would add some nice flavor to this soup.

Frequently asked questions

More lentil recipes

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Step-by-Step Recipe

Easy Mediterranean Green Lentil Soup

Shadi HasanzadeNemati

Here's a green lentil soup with a Mediterranean twist. Packed with vegetables and spices, this recipe proves that healthy soups don't have to be bland!

4.42 from 82 votes

Print Recipe Pin Recipe

Prep Time 10 mins

Cook Time 50 mins

Total Time 1 hr

Course Main Course

Cuisine Mediterranean

Servings 6 servings

Calories 308 kcal

Ingredients

  

1x2x3x

• ▢ 2 tablespoon olive oil
• ▢ 1 onion chopped
• ▢ 6 garlic cloves minced
• ▢ 2 carrots diced
• ▢ 1 red bell pepper diced
• ▢ 2 yellow potatoes cubed
• ▢ 2 cups green lentils
• ▢ 3 tablespoon tomato paste
• ▢ 1 teaspoon turmeric
• ▢ ½ teaspoon paprika
• ▢ 1 teaspoon cumin
• ▢ 6 cups vegetable stock
• ▢ 1 teaspoon salt
• ▢ 3 cups baby spinach
• ▢ 1 cup parsley chopped

Instructions

 

• Heat olive oil in a large pot over medium heat. Saute onion until golden brown. 
• Add in minced garlic, carrots and bell pepper. Stir and cook for one minute. 
• Add in potatoes and lentils. Stir and cook for two minutes. 
• Add in tomato paste, turmeric, paprika and cumin. 
• Pour vegetable stock into the pot and stir. Bring the soup to boil and cover. Let it simmer for about thirty to forty minutes until lentils are completely cooked. 
• Add in salt and baby spinach and cook until they're wilted. 
• Pour the soup into bowl and top with parsley. 
• Top with chopped parsley. Serve with lemon juice and toasted bread. 

Video

Notes

• Bell peppers used in this green lentil soup recipe should be sweet. You can use red, yellow or orange bell pepper.
• To add a bit of brightness to the soup, add some lemon juice right before serving.
• Don't blend this lentil soup as it will have a not so appetizing color because of cooked spinach.
• If you don't like garlic, reduce the amount or leave it out completely.
• Do you like your soup spicy? Add ½ to 1 teaspoon cayenne pepper with other spices. 
• Got leftovers? Store the leftover soup in an airtight container and refrigerate for up to 3 days. To reheat, use a microwave or a saucepan. 

Slow cooker instructions:

Place all the ingredients except spinach in a slow cooker. Cook on high for 3 or on low for 5 hours until the lentils are cooked. Add in the spinach and cook until wilted. 

Instant pot instructions:

• Press the sauté function and sauté the onion and garlic until translucent.
• Add carrots, bell pepper, potatoes and lentils to the soup and stir well.
• Add in the spices and tomato paste. Pour in the water or vegetable stock.
• Lock the lid and press "cancel". Press the "pressure cook" or "manual" function and set the timer for 15 minutes on high.
• Once the cooking time is done, release the pressure naturally for 5 minutes and then do a quick release.
• Open the lid and add the spinach. Stir until wilted and serve immediately. 

Nutrition

Calories: 308kcalCarbohydrates: 48gProtein: 17gFat: 6gSaturated Fat: 1gSodium: 1429mgPotassium: 954mgFiber: 21gSugar: 7gVitamin A: 7007IUVitamin C: 51mgCalcium: 85mgIron: 6mg

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