There’s nothing quite like a bowl of hearty soup to warm you from the inside out. This Mediterranean Lentil Soup is a staple in my kitchen for good reason. It’s a simple, one-pot meal that simmers quietly on the stove, filling your home with the most comforting aromas of basil and oregano. But the real magic is in the flavor—it’s rich, deep, and surprisingly complex, thanks to a secret touch of molasses and balsamic vinegar. Packed with plant-based protein, this soup is not just delicious, it’s incredibly nourishing. Get ready to cozy up with your new favorite soup!
Ingredients
• Makes 6 cups / 1.5 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, chopped
• 2 large cloves garlic, minced
• 5 cups / 1.25 L water
• 2 cups / 500 mL chopped fresh or canned tomatoes
• 1 cup / 250 mL dried lentils, picked over and rinsed
• 2 teaspoons / 10 mL dried basil or 2 tablespoons / 30 mL fresh
• 1 teaspoon / 5 mL dried oregano or 1 tablespoon / 15 mL fresh
• 2 bay leaves
• 1 tablespoon / 15 mL blackstrap molasses or brown sugar
• 1 tablespoon / 15 mL balsamic vinegar
• 1 teaspoon / 5 mL salt
• Pinch of black pepper
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 3 to 5 minutes, until it becomes soft and translucent.
2. Stir in the minced garlic and cook for another 2 minutes until fragrant, being careful not to let it burn.
3. Pour in the water, tomatoes, rinsed lentils, basil, oregano, and bay leaves. Stir everything together and bring the soup to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 1 hour, or until the lentils are tender.
5. Remove and discard the bay leaves. Stir in the molasses, balsamic vinegar, salt, and pepper. Taste and adjust the seasoning as needed before serving hot.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 164
• Protein: 10 g
• Fat: 3 g
• Carbohydrates: 26 g
• Dietary Fibre: 5 g
• Iron: 4 mg
• Potassium: 589 mg
• Sodium: 407 mg
Pro Tips
• For a creamier texture, use an immersion blender to partially blend about one-third of the soup directly in the pot before serving.
• This soup tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the fridge for up to 5 days.
• Boost the veggies by adding 1 cup of chopped carrots, celery, or spinach during the last 15 minutes of simmering.
• Serve with a swirl of olive oil, a sprinkle of fresh parsley, and a side of warm, crusty bread for dipping.
FAQ
Q: Is this Mediterranean lentil soup a good source of protein
A: Yes, this soup is an excellent source of plant-based protein. Lentils are a protein powerhouse, and each one-cup serving of this soup provides 10 grams of protein, making it a very nourishing and satisfying vegetarian meal.
Q: Is this lentil soup recipe vegan
A: Absolutely! This Mediterranean lentil soup is naturally vegan as written. All ingredients, including the lentils, vegetables, herbs, and even the coconut or olive oil, are plant-based. It’s a delicious and hearty option for anyone following a vegan diet.
Q: How can I add more vegetables to this soup
A: It’s easy to boost the vegetable content in this soup. You can add 1 cup of chopped carrots and celery along with the onions for more flavor and nutrients. For leafy greens, stir in a cup of fresh spinach during the last 15 minutes of simmering until it wilts.
Q: Can I make this lentil soup ahead of time
A: Yes, this soup is perfect for meal prep. In fact, the flavors deepen and become even more delicious the next day. Simply store any leftovers in an airtight container in the refrigerator for up to 5 days.
