This Mediterranean lentil soup will become one of your go-to favorite recipes for lunch or dinner. Enjoy this nutrient-packed carrot and lentil soup with a baked sweet potato or side salad, and you're all set! This delicious and healthy soup is vegan, oil-free, gluten-free, soy-free, nut-free, and low-fat. It's also great for meal prep.
NPR described Lentils as a "legume of all ages" dating as far back as 8000 B.C. Its believed that Daniel's lifetime around 600 B.C. would have included lentils as part of his meal plan.
This soup is spiced with curry, cumin, coriander, and crushed red pepper. The fire-roasted tomatoes add to the deep flavors of this delicious and satisfying soup. At the same time, the lemon provides a nice bright acid note.
This Mediterranean lentil soup recipe is a copycat version of Cookie and Kate's Best Lentil Soup recipe. The main difference is the omission of oil—to reduce calorie density.
What you need to make this lentil soup
- Onion
- Carrots
- Garlic
- Ground cumin
- Curry powder
- Dried thyme
- Ground coriander
- Crushed red pepper
- Coconut aminos
- Diced tomatoes (recommend fire-roasted)
- Brown lentils, dry
- Low-sodium vegetable broth
- Kale or collard greens
- Lemon
How to Prepare
- Heat a large pot over medium heat. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pan. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and let simmer covered for 25 to 30 minutes until lentils are tender. *Note: For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Bring the soup back to a gentle boil, add the finely chopped kale (or collard greens), and give it a good stir. Continue to cook for 2 minutes until the kale has softened and is bright green. Turn off the heat and stir in lemon juice, garnish with a tiny pinch of lemon zest, and serve.
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Instant Pot Instructions
- Use the saute setting on the Instant Pot. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pot. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and cook at high pressure for 7 to 9 minutes (7 for al dente and 9 for softer). Allow for natural release (about 10 minutes). *Note: For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Add the finely chopped kale, stir, and allow it to wilt. Just before serving, add fresh lemon juice and lemon zest. Enjoy!
Eating this soup is as comforting as being wrapped in a warm blanket on a cold rainy day. This lentil soup is far from bland. The spices give it tons of flavor! It tastes good going down and makes you feel good afterward. The nutrient density of this soup is off the charts, while the low-calorie density doesn't leave you feeling guilty.
Frequently Asked Questions
Eating lentils and other legumes like beans is good for weight loss. Lentils are high in fiber and protein while low in fat. This aids in weight loss because the fiber and protein help you to feel fuller, without adding excessive calories from fat. The fiber in lentils and other legumes also influences gut health through the production of short-chain fatty acids that can influence your hunger and satiety hormones, further aiding in weight loss. If you want to learn more about the role of fiber in gut health and weight loss, check out the book, Fiber Fueled by gastroenterologist Dr. Will Bulsiewicz.
Yes, they are very nutritious—high in fiber, protein, iron, potassium, Vitamin B6, and other micronutrients.
This lentil soup is low in calories because there's no added oil, and it's low in fat. I generous bowl of this lentil soup has less than 300 calories. It's very satisfying!
Store the leftover soup in an airtight container in the refrigerator for up to four days. If you don't plan to eat it within a few days, this soup freezes well. This soup makes a great meal prep idea. Just portion out and store in the freezer for up to four months. To reheat from frozen, either thaw in the refrigerator and reheat in a pot. Alternatively, microwave at a low (defrost) setting for about 4 minutes. Stir the soup and then return it to the microwave for reheating at full power for 2 to 3 minutes or until warmed through.
If you like spicy heat, be sure to check out this North African Chickpea Soup made with harissa. Oh mama, it's delish!
Amazing Lentil Soup (Vegan, Gluten-Free, Oil-Free)
Equipment
- 1 Immersion blender (or blender with vented lid)
Ingredients
- 1 onion medium, chopped
- 2 carrots medium, chopped
- 4 garlic cloves minced
- 2 tsp ground cumin
- 1 tsp curry powder
- 1 tsp ground coriander
- ½ tsp dried thyme
- ½ tsp crushed red pepper flakes for heat
- 1 Tbsp coconut aminos
- 1 28- ounce can diced tomatoes recommend fire-roasted and their juices
- 1 cup dry brown lentils rinsed
- 4 cups low-sodium vegetable broth
- 1 cup water
- 2 cups finely chopped fresh collard greens or kale with tough ribs removed
- 1 Tbsp lemon juice
- Salt and pepper to taste
- Garnish with a small pinch of lemon zest
Instructions
Stovetop Instructions
- Heat a large pot over medium heat. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pan. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and let simmer covered for 25 to 30 minutes until lentils are tender. *For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Bring the soup back to a gentle boil, add finely chopped kale (or collard greens), and give it a good stir. Continue to cook for 2 minutes until the kale has softened and is bright green. Turn off the heat, stir in lemon juice, garnish with a tiny pinch of lemon zest, and serve.
Instant Pot Instructions
- Use the saute setting on the Instant Pot. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pot. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and cook at high pressure for 7 to 9 minutes (7 for al dente and 9 for softer). Allow for natural release (about 10 minutes). *Note: For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Add the finely chopped kale, stir, and allow it to wilt. Just before serving, add fresh lemon juice and lemon zest. Enjoy!
DIANE
First I'd like to state I'm not vegan. I came across this site in the hope I could find recipes that didn't include dairy, meat, chicken, fish or added bad fats. I also needed the dish to tast great. Wow!! This dish was simply Amazing. I've made it 3 times and have incorporated it into my routine. Yummy. Oh did I mention I don't even have to add salt.
Gigi & Sersie
Yay! Thank you for the feedback, Diane. We're so glad you love it. It's one of our favorite go-to meals.
Erica
Recipe has so much flavor! Made it 4 times already 🙂 This time I’m making extra for a friend who just had a new baby. Without a doubt, I know she’ll love it!
Gigi & Sersie
Wonderful! We're so glad you like it and are sharing with with your friend. We appreciate your review and feedback. 🙂
Ut
I really liked this recipe. It was easy to make. This was my second time making it.
Gigi & Sersie
We're so glad you enjoyed it. There's so much nutrient goodness.