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Mediterranean Lentil Soup

This Mediterranean Lentil Soup is packed with healthy ingredients like lentils, garlic, and spinach for a tasty recipe that will keep you full and satisfied! This hearty soup is loaded with protein and fiber and contains immune-boosting foods perfect for staying healthy during winter season.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 8 portions
Course: Main Course, Soup
Cuisine: American, Mediterranean
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 3 large carrots chopped
  • 3 stalks celery chopped
  • 3 cloves garlic minced
  • 0.5 teaspoon ground cumin
  • 0.5 teaspoon dried thyme
  • 1 whole bay leaf
  • 6 cups vegetable broth low-sodium preferred
  • 1 cup brown lentils rinsed and picked over
  • 1 pound red potatoes chopped into 1-inch pieces
  • 1 cup baby spinach fresh
  • 1 teaspoon salt or to taste
  • 0.5 teaspoon black pepper freshly ground

Equipment

  • Large heavy-bottomed pot or Dutch oven

Method
 

  1. Heat olive oil in a large heavy-bottomed pot over medium heat. Add diced onion, carrots, and celery. Sauté for 10-12 minutes, stirring frequently, until vegetables are softened and onion is translucent.
  2. Add minced garlic and cumin to the pot. Cook for 1 minute, stirring constantly, until fragrant.
  3. Add bay leaf, thyme, vegetable broth, rinsed lentils, and chopped potatoes to the pot. Stir to combine.
  4. Bring mixture to a boil, then reduce heat to low and simmer gently for 30-35 minutes, until lentils are tender and potatoes are easily pierced with a fork.
  5. Remove bay leaf and discard. Stir in fresh spinach and cook for 30 seconds until wilted.
  6. Season with salt and pepper to taste. Serve immediately while hot.

Notes

Brown lentils work best but green lentils can be substituted. Always rinse lentils before using. Remove bay leaf before serving for safety. Can be made in Instant Pot: sauté vegetables as directed, then pressure cook on high for 15 minutes with natural release.