Mediterranean Lentil and Potato Soup [Video]
This Mediterranean Lentil Soup is a hearty, protein-rich, and fiber-packed meal that’s easy to make in one pot, perfect for nourishing weeknight dinners.
Servings: 4 to 6 people
Ingredients
- 2 Tbsp extra virgin olive oil
- 1 large onion chopped
- 1 rib celery chopped
- 3 medium carrots chopped
- 3 cloves garlic pressed or minced
- 1 tsp dried oregano
- 1 cup dried lentils or 3 cups cooked lentils / 2 cans lentils drain and rinse
- 2 medium potatoes diced – skin on is fine
- 6 cups vegetable broth you'll only need 3 cups if using canned or pre-cooked lentils
- 1 (15 oz / 400 g) can crushed tomatoes
- 7 oz spinach about 7 cups
- 1½ Tbsp balsamic vinegar or lemon juice
- 1 tsp salt + black pepper to taste
Instructions
- Build the Flavor Base: Heat the 2 tablespoons extra virgin olive oil in a large pot. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano.Cook for about 5 minutes, stirring often, until the vegetables soften but don’t brown.
- Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups vegetable broth, and 1 can crushed tomatoes.Season with 1 teaspoon salt and black pepper. Bring to a boil, then lower the heat and simmer for about 30 minutes, stirring occasionally, until the lentils are tender and the soup is thick.Tip: If using canned lentils, cut the broth and cooking time in half.
- Add the Greens: Stir in 7 oz spinach and 1½ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the greens wilt. Taste and adjust seasoning.
- Serve: Serve hot with crusty bread, a drizzle of olive oil or chili oil, and optional toppings like parmesan, scallions, or Greek yogurt.
Notes
Substitutions
- Olive oil → Avocado oil, or a splash of water if you prefer an oil-free lentil soup recipe.
- Onion → Yellow or white onion is best, but shallots or leeks work well too.
- Celery → Classic in Italian soups, but fennel stalks add a sweeter, aromatic note.
- Carrots → Use parsnips or butternut squash for a different flavor twist.
- Garlic → Fresh cloves are best, but garlic powder works in a pinch.
- Dried oregano → Try dried thyme or rosemary if that’s what you have on hand.
- Dried lentils → Brown, green, French, or black all work. Or swap with 3 cups cooked lentils (or 2 cans) and reduce broth and simmering time by half for a quicker easy lentil soup recipe.
- Potatoes → Yukon gold or russet are classic. Sweet potatoes make it sweeter and more colorful.
- Vegetable broth → We usually use bouillon powder dissolved in water — lighter groceries, one tub lasts weeks. Chicken broth also works.
- Crushed tomatoes → Fire-roasted for smokiness, or substitute with tomato puree or diced tomatoes.
- Spinach → Fresh is best. Swap with kale, Swiss chard, or frozen spinach (note: kale needs extra cooking time).
- Balsamic vinegar → Red wine vinegar or lemon juice for brightness. A splash of acidity is essential to make the other flavors pop.
Tips
- Build flavor slowly: Sweat onion, carrot, and celery in olive oil until soft, not browned. Add a splash of water if the pan gets dry.
- Canned lentils work too: Just halve the broth and cooking time for the same rich result.
- Add greens at the end: Spinach wilts in minutes, keeping your soup bright and fresh.
- Balance flavors: A splash of balsamic or lemon juice at the end lifts the earthy lentils.
- Rest before serving: Let the soup sit covered for 10 minutes so the flavors meld and the broth thickens.
