The Perfect Healthy Mediterranean Lentil Soup For Cold Winter Days

It’s winter and the cold weather calls for something warm, nourishing, and absolutely delicious. Today, I’m sharing a vegetarian Mediterranean-inspired lentil soup recipe that’s perfect for staying cozy and embracing healthier eating habits during these cold freezing days.

Packed with protein-rich green lentils, fresh vegetables like onions, carrots, celery, and potatoes, and aromatic spices like cumin, turmeric, and paprika, this soup is as flavorful as it is nutritious. Whether you’re meal prepping or looking for a comforting dinner after a chilly walk, this recipe has you covered.

Plus, I’ll share my tips for soaking lentils, saving time in the kitchen, and making this soup your go-to for busy weeks. It’s a vegetarian recipe you’ll love, with a touch of Mediterranean sunshine in every bite.

So grab your cast iron pan (or your favorite soup pot), and let’s get cooking. Don’t forget to like, comment, and subscribe for more recipes that balance flavor, health, and joy.

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00:00 – Introduction and Overview
00:50 – Preparing the Base: Sautéing Vegetables
08:09 – Incorporating Lentils, Potatoes, Spices and Liquids
12:55 – Simmering the Soup
15:09 – Adding Final Touches: Olive Oil, Parsley and Parmisan Cheese
16:09 – Tasting the Mediterranean Lentil Soup

Ingredients
300 g raw green or brown lentils, soaked overnight and rinsed
2 medium size potatoes chopped in approximately 1 cm cube
Olive oil
1 large onion, chopped
3 garlic cloves, gently crushed
2 medium carrots, diced
2 celery stalks, diced
1 red bell pepper, chopped
400 g (1 can) cherry or chopped tomatoes
Water (approx 1 liter but as shown in the video)
1 teaspoon ground cumin
1 teaspoon paprika (smoked, or sweet)
1/2 teaspoon turmeric
2 bay leaves
Salt and freshly cracked black pepper, to taste
Parsley, chopped
A drizzle of white wine vinegar – approximately 2 teaspoons
Parmisan cheese to taste

Instructions
1. Sauté the Vegetables
In a large pot, add the olive oil, onion, garlic, carrots, celery, and red bell pepper. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.

2. Add Lentils, Spices, Potatoes and Liquids
Add the rinsed lentils, spices, bay leaves, diced potatoes, cherry tomatoes, cover with water to cover all vegetables plus 2 centimeters, stir to combine and bring everything to the boil.

3. Simmer the Soup
As soon as the soup starts boiling reduce the heat to low. Cover and simmer for 45 minutes to 1 hour until the lentils are tender.

4. Adjust Seasoning
Taste and adjust the seasoning as needed. Stir in the lemon juice and parsley for a burst of freshness.

5. Serve
Ladle the soup into bowls, garnish with additional olive oil, parsley, and parmisan cheese for additional Mediterranean flavour.

Additional Tips
Lentil Variety: Use green or brown lentils for their firm texture. Red lentils cook quickly but may turn mushy.
Custom Vegetables: Feel free to add zucchini, spinach, or kale for extra nutrients.
Storage: Keep leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat gently on the hob or in the microwave.

Why You’ll Love This Recipe
Healthy and Nutritious: Vegetarian and packed with plant-based protein, fiber, and a variety of vegetables.

Flavorful and Comforting: A perfect balance of spices and fresh herbs.

Easy to Make: Simple ingredients and minimal prep for a satisfying meal.

Enjoy this comforting soup and feel free to customize it to suit your taste – thank you.

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