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!
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Why this recipe works
A big bowl of this simple green 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 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. If you have seven spice on hand, you can use that instead of the mix of spices I have mentioned.
- Spinach: Fresh baby spinach adds both nutrients and flavor. If using regular spinach, chop it before adding it to the salad.
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.
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 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
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.
Store the leftover soup in an airtight container and refrigerate for up to three days. To reheat, use a microwave or a saucepan.
Add ½ to one teaspoon cayenne pepper with the other spices.
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.
More lentil recipes
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Step-by-Step Recipe
Easy Mediterranean Green Lentil Soup
Ingredients
- 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 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.
- To make this soup spicy, add ½ to 1 teaspoon cayenne pepper with other spices. If you have seven spice, you can use that instead of the spice mix mentioned in the recipe.
- 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.
Dylan S
I think it needs to be specified what kind of vegetable stock you are using. Some are high sodium and could cause the lentils to not soften entirely or at all. I like the recipe, but I have to alter directions because I have an understanding, where as others might not. I use veggie bouillon and water for my stock and , as you may know, veggie bouillon is high in sodium. Don’t make this mistake guys. Add the salty stuff when you know lentils are fully cooked and ready to go.
Zinat
Soup for the soul, delicious
Jess
I love how healthy this soup is. Yummy and healthy...my fave combo!
MacKenzie
This is the ultimate comfort food. It’s great for meatless Monday. Hearty and delicious !
Anjali
This lentil soup was flavorful, warming, hearty and so easy to make. It was the perfect dinner for our family last night - I actually made a double batch and froze some for next week too!
Tara
Onions, carrots and garlic are all wonderful additions to this delicious soup. It's rich and hearty - perfect as a side or a main!
Elizabeth
This looks so warm and satisfying. Definitely a great dish to make on a cold night. Thanks for sharing.
Lisa
Really great recipe! I was surprised at how flavorful it was with only that much seasoning. I found it took closer to an hour to get the lentils to the right texture and needed a bit more liquid (green lentils) but I also added some extra potatoes so that could’ve contributed. Will definitely make again!
Natalie
I love Mediterranean cuisine so much, and your green lentil soup is often on our plate. Thank you for this great recipe!
Ashley
Yum! This was so good for dinner. I can't wait to make this again.
Vicki
Can French "Puy" lentils be used in place of the green lentils? Sounds like a good recipe but it's too hot for soup at the moment. Will save it.
Shadi HasanzadeNemati
Yes! You can use French lentils.
Jeff
Ludicrous cooking time. Two hours and I still have crunchy lentils.
Always pre-cook lentils before following a 'found' recipe.
Shadi HasanzadeNemati
Hi Jeff, we have never heard our readers having this problem with this recipe. Could you let us know what kind of lentils you used?
Dylan S
Jeff, make sure your veggie stock is low sodium, or use bouillon and add it later in the process after lentils soften. Also, I soak my lentils for at least 4 hours before hand. Hope this helps. Just cool with water to be safe. The bouillon ends up being cheaper any how.
Diane
Love this recipe. I make it in my instant pot following your direction. I always add extra potatoes. My family likes it which is a big bonus!
Terrena Shephard
My family loves this recipe, and so do I, they always ask me to make it. Today will be my third or fourth time making it. Last time I made it was for Thanksgiving 2021.
Shadi HasanzadeNemati
Happy to know you like this recipe!