Mediterranean Lentil Soup, Comforting & Heart-Healthy

Mediterranean Lentil Soup Recipe, Packed with Healthy Ingredients and Flavors

All of you including myself have eaten lentil soups. Growing up in India I ate lentil soups every day, whether it was 110 degrees or 70 degrees outside. We called it "dal" there. 

After I came to U.S I discovered that lentil soup is actually quite common across the world. There are some differences in cooking style and spices, but basic concept is the same. Here are some examples. 

🌍 Lentil Soups from Around the World

Lentil soups are easily seen in a variety of global cuisines:

• 🫒 Mediterranean Lentil Soup: Brown or red lentils, onions, garlic, carrots, celery, olive oil, fresh herbs, and a splash of lemon.

• 🌿 Middle Eastern Red Lentil Soup: Red lentils with cumin, turmeric, and coriander, finished with fresh cilantro.

• 🇮🇳 Indian Lentil Dal: Yellow or red lentils simmered with ginger, garlic, tomatoes, and warming spices like cumin and mustard seeds.

• 🌶️ North African Lentil & Chickpea Soup: Lentils with cinnamon, paprika, tomatoes, and fresh parsley.

• 🍲 Rustic European Lentil Stew: Green lentils with leeks, thyme, carrots, and diced potatoes for a cozy, hearty meal.

Lentil soups are also super healthy for you.

Top Benefits of Lentil Soup:

• ❤️ Supports Heart Health: Rich in soluble fiber, lentils help lower bad cholesterol and promote healthy blood pressure.

• 💪 Plant-Based Protein: One cup of cooked lentils offers about 18g of protein, making it a great option for vegetarians and vegans.

• 🌾 Keeps Blood Sugar Steady: Low glycemic index helps manage blood sugar levels.

• 🌎 Eco-Friendly & Affordable: Lentils are sustainable and easy on the budget.

• ⏱️ Quick and Easy: Most lentils cook in 20–30 minutes without soaking.

Now I love trying different types of lentil soups. This weekend we were craving some good Mediterranean food. So went to one of our favorite restaurants here. Along with baba ganouj, falafel dishes, we also both ordered a bowl of lentil soup. It was flavorful, creamy (but did not have any cream) and absolutely delicious. I loved it so much I decided to make it the next day. Here is the recipe. 

Middle Eastern Lentil Soup 

This classic Middle Eastern soup is made with red lentils, warm spices, vegetables, and lemon juice. It’s flavorful, satisfying, and easy to prepare in under 40 minutes.

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🛒 Ingredients (Serves 4–6)

• 1 cup red lentils, rinsed and drained

• 1 medium onion, finely chopped

• 2 medium carrots, peeled and diced

• 2 celery stalks, diced

• 3 cloves garlic, minced

• vegetable broth or just water 

• 2 tbsp olive oil

• 1 tsp ground cumin

• ½ tsp ground turmeric

• ½ tsp ground coriander

• ½ tsp black pepper

• 1 lemon 

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🍳 Instructions

1. Sauté Vegetables:
   In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook for 5–6 minutes until softened.

   
   
   

2. Add Garlic & Spices:
   Stir in the garlic, cumin, turmeric, and coriander. Cook for 30 seconds until fragrant.

3. Add Lentils & Water:
   Stir in the red lentils and pour in the water or vegetable broth and bring to a boil.

   

4. Simmer:
   Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the lentils are soft.

   

5. Blend for Creaminess:
   Use an immersion blender to puree the soup until smooth and creamy. (Or carefully blend in batches in a countertop blender.) 

6. Serve:
   Ladle into bowls and squeeze lemon juice over the soup just before eating. I also sprinkled little cayenne pepper on top for a extra heat. Enjoy!

   

This bowl of warm, simple and comforting soup is perfect for a cozy fall day. I love how just a few simple ingredients can make such flavorful goodness. Whether you’re making it for a quick weeknight meal or sharing it with your loved ones on a chilly evening, this soup is a reminder that nourishing delicious food doesn't have to be complicated. Pair it with a warm pita bread and you have a dish that’s as cozy as it is heart-healthy.