Name: Mediterranean Red Lentil Soup Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 1 medium brown/yellow onion – peeled and finely diced; 1 large carrot – washed, finely diced; 2 ribs celery – finely diced; 3 cloves garlic – finely chopped; 1 medium zucchini/courgette – finely diced; 2 cups baby spinach – firmly packed; 2 tbsp flat-leaf parsley – finely chopped; 1 cup (180 g) split red lentils – rinsed and drained; 400 g (14 oz) tin of crushed tomatoes; 3 tbsp (1/4 cup) extra virgin olive oil; 5 cups (1.250 litres) vegetable stock; extra virgin olive oil – a drizzle (for serving); 1 piece Parmesan rind – about 7 ½ cm/3 inches; 1/4 tsp dried red chilli pepper flakes; 1 1/2 tsp dried basil; 1 1/2 tsp dried oregano; sea salt and freshly ground black pepper – to taste; Parmesan cheese – freshly grated (for serving)

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Introduction

This Mediterranean Red Lentil Soup is a comforting and flavorful dish packed with wholesome ingredients. It combines tender red lentils, fresh vegetables, and aromatic herbs to create a hearty and nourishing meal perfect for any day.

A pot filled with a thick soup shows multiple visible layers: a rich broth colored light brown with a slight orange tone, mixed with diced white and orange vegetables, green leafy spinach pieces floating on top, and small grains throughout. A wooden spoon is resting inside the pot, partially submerged in the soup. The pot is placed on a wooden round board, with a white marbled surface underneath. Nearby, small white bowls hold green herbs and grated cheese. A light green cloth is casually placed beside the pot. photo taken with an iphone --ar 4:5 --v 7

Ingredients

3 tbsp (1/4 cup) extra virgin olive oil
1 medium brown or yellow onion, peeled and finely diced
1 large carrot, washed and finely diced
2 ribs celery, finely diced
3 cloves garlic, finely chopped
1 cup (180 g) split red lentils, rinsed and drained
400 g (14 oz) tin of crushed tomatoes
5 cups (1.250 litres) vegetable stock
1 piece Parmesan rind (about 7 ½ cm / 3 inches)
1/4 tsp dried red chilli pepper flakes
1 1/2 tsp dried basil
1 1/2 tsp dried oregano
1 medium zucchini/courgette, finely diced
2 cups baby spinach, firmly packed
Sea salt and freshly ground black pepper, to taste
2 tbsp flat-leaf parsley, finely chopped
Extra virgin olive oil, for drizzling
Parmesan cheese, freshly grated

Instructions

Step 1: Heat the olive oil in a large saucepan over medium heat. Add the diced onion, carrot, and celery. Sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent, stirring occasionally.
Step 2: Add the chopped garlic and sauté for 1 minute. Then add the rinsed lentils, crushed tomatoes, and vegetable stock. Stir to combine, then add the Parmesan rind, chilli flakes, dried basil, and dried oregano.
Step 3: Bring the mixture to a boil, then reduce the heat and let it simmer for 15 to 20 minutes, stirring regularly. Add the diced zucchini and simmer for an additional 5 minutes. Stir in the baby spinach and simmer for another 2 minutes.
Step 4: Season the soup with sea salt and freshly ground black pepper to taste. If the soup is too thick, add a little more stock or water to reach your desired consistency.
Step 5: Just before serving, stir in the chopped parsley. Ladle the soup into bowls, removing and discarding the Parmesan rind. Drizzle with extra virgin olive oil and top with freshly grated Parmesan cheese.

Tips & Variations

For a spicier kick, increase the amount of dried red chili flakes or add a pinch of cayenne pepper.
Substitute vegetable stock with chicken stock for a richer flavor if not strictly vegetarian.
Add a squeeze of lemon juice before serving to brighten the flavors.
For a creamier texture, blend part of the soup and then mix it back in.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, adding a splash of water or stock if it has thickened. This soup also freezes well for up to 2 months; thaw overnight in the refrigerator before reheating.

How to Serve

A thick soup is being ladled from a large white bowl into a textured beige bowl; the soup has multiple layers including bright orange lentils, small yellow and green vegetable pieces, leafy dark green spinach, and a rich, slightly reddish broth. The ladle is silver and shiny, showing bits of spinach on its edge. The bowls sit on a white marbled surface with a pale green cloth nearby and two slices of light golden toasted bread placed in the foreground. A copper spoon lies beside the bowl, adding a warm metallic contrast to the scene. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lentils for this soup?

Red lentils are preferred because they break down and thicken the soup nicely. Other lentils like green or brown can be used, but cooking times will be longer and the texture will be different.

Is this soup suitable for vegans?

The soup as written includes Parmesan rind and cheese, which are dairy products. To make it vegan, omit these and consider adding nutritional yeast or a vegan cheese alternative for a similar savory flavor.