Mediterranean Diet Red Lentil Soup

Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Diet Red Lentil Soup is a comforting, nutrient-packed meal perfect for any time of year. Built around protein-rich red lentils, it features a medley of sautéed vegetables—including carrots, celery, and red bell pepper—bathed in a flavorful broth seasoned with cumin, coriander, and paprika. A hint of lemon juice adds a bright, zesty finish, while fresh parsley gives it an aromatic touch. Ready in under an hour, this hearty soup is both vegan and naturally gluten-free, making it a versatile dish that’s perfect for anyone following the Mediterranean diet. Serve it with a slice of crusty bread or a light salad for a complete, satisfying meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 1 medium red bell pepper, diced
• 1 14-ounce can canned diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until the onion becomes translucent.

Step 3

Add the minced garlic, diced carrots, celery, and red bell pepper to the pot. Continue to sauté for another 5 minutes, stirring occasionally.

Step 4

Stir in the diced tomatoes, rinsed red lentils, and vegetable broth.

Step 5

Season the soup with ground cumin, ground coriander, paprika, bay leaf, salt, and black pepper. Stir well to combine.

Step 6

Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot.

Step 7

Simmer the soup for 25-30 minutes, or until the lentils and vegetables are tender.

Step 8

Remove the bay leaf and stir in the lemon juice and chopped parsley. Adjust seasoning with more salt and pepper, if needed.

Step 9

Serve hot, garnished with extra parsley if desired. Enjoy this flavorful Mediterranean Diet Red Lentil Soup with a side of crusty bread or a fresh salad.

Nutrition Facts

Serving size	(2558.6g)

Amount per serving	% Daily Value*
Calories	1385.5

Total Fat 55.8g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 10.4g
Cholesterol 7.9mg	0%
Sodium 6439.1mg	0%
Total Carbohydrate 182.2g	0%
Dietary Fiber 52.8g	0%
Total Sugars 54.1g
Protein 53.2g	0%

Vitamin D 0IU	0%
Calcium 660.0mg	0%
Iron 23.4mg	0%
Potassium 5766.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.8%

Protein: 14.7%

Carbs: 50.5%