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!
Jump to:
Why this recipe works
A big bowl of this simple lentil soup is pure comfort. The combination of potatoes, carrots and lentils topped with baby spinach is a delightful paring!
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: Almost every delicious recipe starts with some onion! You can use white or yellow onion.
- Garlic: Don't be shy when it comes to garlic. It's always best to mince the garlic fresh, but if you have jarred minced garlic, that works too.
- Carrots: I add carrots for a subtle sweetness and balance.
- Red bell pepper: For a nice little touch of sweetness.
- 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.
- Potatoes: Yukon gold or russet potatoes work best in this recipe. Make sure to wash and peel them.
- Spices: A combination of warm Mediterranean spices give this soup its distinctive flavor. You'll need turmeric, paprika, cumin and salt.
- Tomato paste: Adds a nice concentrated flavor and color.
- Spinach: Fresh baby spinach adds both nutrients and flavor.
Instructions
- First, in a large pot, heat some olive oil and saute onion and garlic. Then add carrots, red bell pepper, potatoes and lentils.
- Stir the pot well and then add in turmeric, cumin, paprika and tomato paste. Pour in vegetable stock or water and bring the soup to boil.
- 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.
Can I freeze this soup?
Soups in general freeze really well. As for this recipe, let it cool completely and then pour the soup into a freezer safe container and freeze for up to three month. When ready to use, thaw in the fridge overnight and reheat in a pot over medium heat.
Slow cooker instructions
Simply put all the ingredients (except spinach) in the slow cooker and cook on high for three hours (or on low for five hours) until the lentils are completely cooked. Stir in the spinach and cook on high for another 30 minutes.
Instant pot instructions
You can make almost anything in the instant pot. Everything you need to know about making soup in an instant pot is in this instant pot lentil soup recipe. Here are the instructions for this specific recipe:
- 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.
Variations
You can easily adjust this soup to your liking by adding a few other ingredients or spices. Here are a few suggestions:
- Greens: Instead of spinach, you can add chopped 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.
Notes and tips
- Your bell peppers should be sweet. You can use red, yellow or orange bell peppers.
- To add a bit of brightness to the soup, add some lemon juice right before serving.
- Don't blend this lentil soup. Blending may result in an unappetizing color because of the 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 one teaspoon cayenne pepper with the other spices.
- Got leftovers? Store the leftover soup in an airtight container and refrigerate for up to three days. To reheat, use a microwave or a saucepan.
Looking for more lentil recipes?
- Mediterranean lentil salad
- Persian lentil soup
- Mujadara - Lentils rice with crispy onion
- Persian lentil and rice
Step-by-Step Recipe
Easy Mediterranean Green Lentil Soup
Ingredients
- 2 tbsp 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 tbsp tomato paste
- 1 tsp turmeric
- ½ tsp paprika
- 1 tsp cumin
- 6 cups vegetable stock
- 1 tsp 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.
- 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.
